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If I eat healthy, drink water and work out an hour everyday can I lose 80 pounds by December/January?

I agree, 80 pounds is too much. The problem with doing too much too soon is that you can cause your body harm. You can even damage your metabolism leading to the yo-yo effect, where you regain lost weight. For most overweight people it is unadvisable to exceed 2 pounds of weight loss per week.

Regarding your eating habits, I agree with most of what was written below. I would add that you should eat small balanced meals ever 3-4 hours. This will keep your blood sugar stable. You do not need a water target, how much you need to drink depends on who you are, what you do, and where you live. Our body's thirst mechanism regulates this well in healthy people. But, to be safe, just keep in mind to stay hydrated.

Finally, do not work out every single day. The body needs rest days, so take at least one per week. Best exercise is a combination of cardio, and weight training - at your own level and within your own limitations.

Good luck.

f15 5'5&1/2 and 162pounds
at first i wanted to loose all my fat but whats the point of just being skinny, i wanna be strong and curvy!! right now my bmi is in the over weight range and i asume it will go up if i get ripped. but id like to have a low fat percentage and a high mass of muscle.
i need help in these areas:
-diet, and sticking to it.
- motivation
-best cardio (i hate the elliptical)
- best machine to use at the gym to build
-workouts that will help with multiple areas
-what to bring to the gym?

also my main points of interest in building are my butt, thighs, abbs, back and shoulders in that order, then all the other stuff. but those are the most important to me! :)

any type of help you can give me is very appreciated! thank you so much!

OK, you have come to the right place :)

First, let me define bodybuilding:

Bodybuilding: This is a discipline that focuses on size, symmetry, and a ridiculously low body fat percentage. You cannot be curvy while being a bodybuilder, which is why most women look, well, not that great :P You will also not be particularly strong (relative to size), since bodybuilders use a higher rep range to get those big puffy muscles (i.e. they train usually 8-15 rep ranges to be in the glycolitic pathway where glucose is stored in the muscles making them look huge).

Strength athletes are powerlifters and olympic lifters who are much smaller but also much stronger than bodybuilders. They focus on lower rep ranges with higher weights. You can be curvy (and sexy) and be either of these.

That being said, here are the answers to your questions:

1. Diet: Books have been written on this, so all I can do is give you a quick overview.

Alternate between bulking and cutting phases. I.e. take a couple of months where you bulk (eat 500 calories MORE than what you need daily) to put on mass. Then take a couple of months where you cut (eat 500 calories below what you need) so as to try to trim the excess fat. If you eat clean, the most of your gains during the bulk phase will be muscle and the most of your loss in the cut phase will be fat (but in both cases, not exclusively).

Eat 5 or 6 meals a day spaced evenly every 3-4 hours. This control blood sugar and reduces unhealthy cravings. Eat balanced but with a good portion of protein (20-40 grams per meal - overall daily target is about 1 gram of protein per pound of lean body weight).

2. Motivation: This is all about what makes you tick. For me, training is about strength and nothing else. That is my main driving factor, and the notion of being weak (mentally & physically) I find both terrifying and disgusting. That is what keeps me going back to the gym every week. Find your goals and the image of what you want to be. That is your best long term motivator.

3. Best cardio is one that incorporates many muscles and also uses gravity. At the gym, the best cario is the stair machine. Because of the way it uses gravity it will strengthen your lower body muscles, bones, and tendons in a way nothing else can (not even a treadmill at the highest incline). Otherwise, a treadmill at the highest incline is a good option, as is jogging (particularly in sand - if you have a beach nearby - since it uses more muscles).

All that being said, one great writer on fitness once said: the best cardio is the one you can stick to day in a day out. This is one reason why I use outdoor biking. Its not the best, but I enjoy it so I dont have to worry about missed workouts and such.

4. There is not such thing as a "best machine". Machines are the least effective thing you can do at the gym. They really should only be used by advanced lifters who need to work on a specific area (and even then, very sparsely) or if you have some sort of injury/condition that prevents you from using what works best.

So what works best? Free weights. Always free weights and mainly multiple joint exercises (i.e. presses and pulls). Barbells and dumbbells form the core equipment for either size or strength. And among them, the key exercises are squats and deadlifts. They recruit most muscle groups and boost the body's natural testosterone (this is a good thing) giving you better gains in EVERYTHING else you do.

5. This leads nicely to no 5. If you focus on big, multiple joint lifts, you will hit multiple areas and their supporting muscles and you will do so better than with any isolation exercise. So, things like: squats, deadlifts, bench presses (barbell and dumbbell), pull downs /pull ups, dips, barbell or dumbbell rows, shoulder presses, etc. should form the basic building blocks of your routine. Then, you can always supplement with some isolation (e.g. biceps curls, triceps extensions, etc.).

Also, do not forget your core. Normally it is recommended that the first few weeks you focus a lot on that to create the foundation for lifting heavy later (and avoid injury). You can google core workouts for bodybuilders, there are millions.

6. Training clothes, protein shake for after (some gyms sell them there), towel, change of clothes, and thats about it.

Regarding the order of things, I would really advise that you focus on general lifting to begin with. That way you can also see what your body responds best to (we all have strengths and weaknesses). Then, later, you can tailor your routine to emphasise specific areas.

Good luck.

how do u get abbs?

Two stages:

1. You lower your body fat percentage to a point where your abs are visible. This is done through proper nutrition and general exercise. Unfortunately, most people think its all about stage 2, but in reality for most people the body far percentage is the most important by far.

2. You work out your abs. How much and how intensively depends a lot on what else you do. E.g. people who engage in other sports will require less work than a couch potato.

Use a variety of exercises targeting the upper and lower abs as well as the obliques. Treat it like any other muscle and give it time to recuperate, i.e. do not train it every day (2-3 times a week is good). If your reps get very high, add weight (e.g. weighted crunches).

You can find exercises here:

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

Good luck.

i want to really work on my legs.. other than squats what can i do every night and for how long? my thighs have become a bit chubby and i want to lose the fat for summer!

thankyou

20 f

Hi,

First off, I can give you a leg exercise, but it wont help you lose the fat off your thighs. We cannot target fat loss from a specific area of the body. Dont get me wrong, training your legs is great, and it will help tighten things up, but it will not get rid of the fat - we can only do that generally, through proper nutrition and exercise, and it is our genetics which determine if one area is emphasised over another.

Anyway, a great leg exercise is the lunge. Here is a video that explains how it is done:

http://www.youtube.com/watch?v=Z2n58m2i4jg

If you need more exercises, check out this site:

http://www.bodybuilding.com/exercises/

Many of them require weights, but there are also a good number of exercises that you can do without. Just click on the muscle you are interested in.

Anyhow, keep in mind what I wrote above, and also that no exercise should be done every night. Muscles need time to repair, so every second day would be better.

Good luck.

Is it possible for me to lose about 10kgs of extra chubbiness by eating healthy, no fast food or sugary drinks, going jogging and doing Wii Fit exercises?

I can't afford a gym membership until August or so but I want to get back into shape so this is my best shot.
Will it work? Any tips? :)

Absolutely.

You are very much on the right track... start by removing all the junk and empty calories. Then, aim to eat 5 or 6 times per day; this will help stabilise your blood sugar and help reduce unhealthy cravings. You should never be very full and never be very hungry. Basically after 3-4 hours you should be ready to eat again.

Most diets talk in terms of meals and snacks. This is not ideal. Snacks represent incomplete nutrition. Instead of snacking, eat a small balanced meal every 3 hours, which contains all the macronutrients. With this model you should not snack since it disrupts the digestive process and messes with your blood sugar. You will also find little need to "snack" when you eat often.

So, choose what you eat and how much you eat based on what you are about to do, not what you have just done. So, if you are to be active, eat a bit more, and eat slightly higher on carbs. If you are going to take a nap, eat something light and low on carbs.

Each meal should be balanced and based around a lean protein source.

Make sure you have some daily healthy fats, in particular a small dose of Omega 3, found in things like fish, walnuts, shrimps, flax, etc. You do not need a lot, but a deficiency in it can be harmful.

Another myth is the concept of not eating after a certain hour. This is counterproductive since your body always needs nutrition. If you do not provide this, it will digest your muscles, which is a bad thing. Your last meal should be about 1 hour before bed, but it should be very low on carbs and calories. E.g. 200g low fat cottage cheese and some olives or walnuts, or 100g chicken breast and some vegetables. The key is not to have your blood sugar drop or spike, but to always keep it in the ideal zone.

I can give you a formula for how to calculate quantities, but I think it is almost easier to play it by ear since your requirements will vary with your activity level. Basically, once you have cleaned your diet, adjust your total food intake so that you are losing 1-2 pounds a week. Ideally, weigh yourself once a week in very similar circumstances and at the same time of day (e.g. first thing in the morning).

Regarding exercise, pretty much everyone should do about 5 cardio workouts per week (these are steady pace workouts, preferable of over 30 mins duration, at a pace where you can still carry out a conversation). Jogging is a great cardio. If at all possible, do not jog on concrete since it can be hard on the joints. Jogging on dirt or grass is better if you can.

You can substitute one or two of these with a vigorous workout, like sports or interval training - just be careful if you are a beginner and make sure you do it right. E.g. interval training should not exceed 30 mins.

I am only slightly familiar with Wii Fit exercises, but what I have seen looked decent. Substitute those in as you see fit, but I really would recommend at least 3 regular, steady pace cardios for everyone - for the heart benefits and so on, not just the weight loss.

Lastly, do not try to do too much. Make gradual changes and think of them as lifestyle changes rather than short-term efforts. This will also ensure that the weight stays off and you remain healthy.

Good luck.

Now, this bit here is in anticipation of being contradicted by another columnist that has made a habit of following up my posts (please ignore this part if no such answer exists).

If another columnist contradicts what I said and points you in the direction of a theory of weight loss based on blood types, please keep in mind the following:

1. the blood type theory is not generally accepted. It is promoted by one doctor and faces a good deal of criticism (that columnist always makes a point not to mention this).

2. What I have told you is in line with the recommendations of the International Sports Science Association, the American Heart Association, Venice Nutrition, and many more recognised bodies.

14/f Hi, I've been working out these past few months to lose weight for grad; I'm 5"8 and 135. I still have a few ponds to go (5-8) BUT, I have a muffin top or excess fat on the sides of my waist. How can I lose 5-8 lbs and the excess fat on my sides before June 24th (date of my grad)?

Unfortunately you cannot target fat loss. We all have problem areas (its genetic) and there is nothing direct that we can do about them.

However, what you need to do is to keep going with your weight loss. The body will drop the fat from your problem zone eventually. If you are already quite slim, it should do so soon, and certainly by June 24.

For general weight loss, here are some tips:

1. Eat many small meals, spaced about 3-4 hours apart. This helps stabilise your blood sugar and optimises your weight loss, while reducing cravings for sugar.

2. Eat small balanced meals, based around a good protein source.

3. Eat smart: think about what you will be doing for the next 3-4 hours. If you are going to be active, have a slightly bigger meal, higher on carbs. If you are going to be sedentary, eat less and keep carbs very low.

4. Aim to eat a few hundred calories less than you burn. This should translate to about a pound of weight loss per week.

5. Make sure you get a small daily dose of good fats, particularly omega 3, found in fish, walnuts, flax seeds, soybeans, shrimps, etc. It doesnt have to be a lot, but you should have a small amount daily.

6. You have already started working out, which is great. Try to incorporate 4 or 5 cardio workouts per week. These should be steady pace, moderate intensity (where you can still carry out a conversation), and last over 30 mins (something like 45 mins is a good target).

Interval training and sports are also great options, and they have a great effect on weight loss. Try throw in a 30 min interval training session once or twice a week. I could explain it here, but the easiest is to just google "interval training for beginners".

Good luck.

Hey im 15 and quite skinny and weedy...i have very little muscle and weigh 125 pounds.i desperately want to improve my physique but i want to be lean with muscle like gaz from geordie shore.i am going to sign up for a gym and my friend suggested that i start off working 'bitch muscles' (arms,chest,core) to imrove my appearance at first.i was just wondering what i would have to do to see gains in those areas in 5/6 weeks.after a few months i might introduce legs,back,shoulders aswell but i want to improve my 'bitch muscles' first.any advice or tips or workouts would be much appreciated.i just dont want people looking down at me anymore

Your friend's advice is not so good because the bigger the muscle groups that you train, the greater your body's natural testosterone production and the bigger your overall strength gains. This is why the best lifting is done with compound (i.e. multiple-joint) exercises using free-weights. The king and queen of all exercises are squats and deadlifts. This means that training your legs will actually help you make quicker gains in your "bitch muscles".

Secondly, it is not very good for you to train just parts of your body. It can lead to posture problems and various injuries when you try to use your new strength. In particular, one needs to balance front and back, e.g. chest and back, abs and lower back, etc. However, as I said before, the most muscles you train the better... so train them all.

Now, as a beginner, you should adopt a routine that focuses on the core (thats the one part I agreed with). The core must be trained so as to create a stable platform for heavier lifting later on. As one of the greatest lifters ever once said: you wouldnt fire a cannon out of a canoe.

The 5/6 week thing is unrealistic. There are different ways to do this, but here is a very viable option:

For the first 8 weeks run a full body routine 2-3 times per week, with at least one day's break between the sessions. E.g. Mon-Wed-Fri. Use 2 full body routines and alternate between them, e.g.:

1.
Squats 2x 8-12 reps
Leg curl 2x 8- 12 reps
Bench press 2x 8- 12 reps
Military press 2x 8- 12 reps
DB rows 2x 8- 12 reps
+ core exercises primarily for the abs and mid/lower back

2.
Deadlift 2x 8-12 reps
Incline DB press 2x 8-12 reps
Cable pulldown 2x 8-12 reps
Narrow grip bench press (for triceps) 2x 8-12 reps
Standing biceps curl 2x 8-12 reps
+ core exercises primarily for the abs and mid/lower back

For the core exercises have a look online, there are zillions of options.

What you should notice from the workout above is that I have given you no machines other than the leg curl (the stiff-leg or Romanian deadlift is a better exercise here, but it requires impeccable form). The exercises are free weights or cables and most are compound.

I set the rep range at 8-12 because I find that beginners are very bad at determining what they can do. Basically, aim for that rep range and stop when you can still do 2 reps. After the first 8 weeks you can push harder, i.e. almost to failure. Remember, no matter what you see in the gym, the body gains NOTHING from training to absolute failure - in fact, it just exposes it to injury.

If you need to see how exercises are performed, check out:

http://www.bodybuilding.com/exercises/

Remember, all your efforts will hinge on your diet and rest. Think of this as a three-legged stool... knock one down and the whole thing is broken. You need to eat often (about 3-4 hours), you need to eat a lot (not unhealthy, but a lot), and you need to make sure that you get a fair amount of protein with each of your 4-6 meals.

In the first 5 months or so, you will experience gains almost no matter what you do. This is called the "honeymoon period" in weightlifting. These gains are largely due to neurological adaptations in the body. It is crucial that you learn to train and eat right in this period, otherwise you will have to re-learn everything later. Most people quit after the honeymoon period unfortunately.

Feel free to send me any additional questions you may have.

Good luck.

I know I have to work out and eat healthy, drink water etc. If I do all of this can I lose 60 pounds by August?

The short answer is no, and you should not even try to hit that kind of target.

The slightly longer answer is that healthy weight loss should typically not exceed 2 pounds per week. Fast weight loss will hit your muscles more than your fat stores and that will destroy your metabolism.

If you do everything right, you can probably lose 25 pounds or so by August.

I can't swim-I'm 17.

Well we're going on holiday this year and theres a swimming pool there.

I really want to be able to swim, but I can't as I'm just terrified of the water. But I feel like an idiot surrounded by three year olds who can swim.

I know it's not a life skill, but how could I overcome this fear?

I have a friend who is in a similar position. In his case its actually a bit worse because he had a traumatic experience as a child where he almost drowned. We have been working on it for a couple of years now and he is almost completely over it (and he swims just fine).

It really boils down to practice in a safe environment. With my friend, the first thing I taught him was that the human body floats. It really honestly takes effort, usually resulting from panic, to drown yourself.

So, once I got him to stop splashing around, he realised that he can always just float (either by lying on his back, or upright by making small movements with his hands & feet). Even though we obviously trained in shallow water, this somehow gave him a sense of safety. Maybe it would work for you, I dont know.

Another issue we had was teaching him to exhale under water. For some reason that was an issue tied in with his fear, and it was holding him back from learning to swim properly. So we did exercises where he simply inhaled above water and exhaled under water.

Otherwise, start by learning good swimming technique in shallow water. Have someone teach you if it is at all possible. This will make you feel safer, but you will also have someone there to see what you are doing wrong. Just make sure they know what they are doing, I find that 90% of swimmers (including swimmers who train regularly) have lousy technique.

So, baby steps, but with frequent practice sessions. The more you are in the water, the more comfortable you will be. Tackle each problem in a safe way, i.e. with someone to help you in a safe environment, because the last thing you want to do is get a panic attack and set your fear back even further.

Regarding swimming styles, I think most people would have an easier time learning breast stroke. It requires a bit less of you than crawl and you get to lift your head above water when you inhale. So perhaps it would be an idea to start with that.

Good luck :)

Oh, and I forgot to mention, my friend was 35 when we started... so don't worry at all about being 17 and unable to swim :)

I kickbox twice a week, I'm at the gym doing cardio on the treadmill for 20 and elliptical for 20 plus calisthenics and some light weights and lunges twice a week, I stay active on my weekends seasonally. Why is my butt growing? Is it simply diet...some junk in the trunk or could it also be an exercise I'm doing?. Help sheik the bit for me please!,

Well, as a nutrition coach and former personal trainer I can say that it is due to one of two reasons:

1. You are building muscle in your butt (as the answer below says)

2. You are gaining fat in your butt due to a calorie surplus. This could be due to bad eating habits or simply an over consumption of healthy calories.

The question I would have for you is, are you gaining weight overall? Normally, in order to gain either fat or muscle, the body needs to be in "weight gain mode". One can get some gains while not gaining weight overall but they are usually fairly minor.

Now, another factor that will affect both 1. and 2. apart from your training and diet is genetics. Some people are simply more prone to gaining weight in certain areas than others. If your "special" area is your behind, then when you gain weight, your body may emphasise weight gain in that region over others. There is absolutely nothing one can do about this since you cannot target fat loss. If, on the other hand, the gain is due to muscle, then a change in workout routine would be the way to go (lunges, for example, are quite glute-intensive; from what I hear, so is kickboxing, though I could be wrong since I have never done it).

All this being said, it sounds like you are very active, which is great. So many people just sit on their butts these days rather than use them :P Just make sure your diet is good and monitor your overall weight. Then you can make changes to your diet or routine accordingly.

I've been doing the Insanity Workout by Shaun T. I did it for the whole 2 months and then i started over again because i love the workout and i feel like i never stop sweating and its results are amazing, but when i started over again i noticed that im not sore anymore,does this mean that my body is gonna eventually stop losing weight because i no longer get sore? or is it because i got used to it? either way will i be getting results? thanks!

Soreness is not related to losing weight or even to whether or not your muscles are getting the right level of workout. The fact that you are no longer as sore is probably because you are in better shape. Your weight loss should be unaffected by this, providing of course that you eat right.

All this being said, its not a bad idea to include some variation in your workout routines. In particular, very intensive workouts should not be done too frequently and also not at the expense of also doing cardio. Cardio is steady pace, moderately intensive exercise (typically at a pace where you can still comfortably carry out a conversation), and it has very many health benefits.

But anyway, the bottom line is you should have no problem losing weight.

Okay so i just bought these protein bars, chocolate peanut butter wafer protein bars.. i looked on the back of it and it said that it has 400 calories, now ive been trying to lose weight and ive lost so much so far, and i want to keep going. Now im not going to eat the whole bar, im just planning on eating only half or even LESS than half once a day, im just terrified itl cause weight gain because i don't usually eat any chocolate on my diet but i heard that because its a protein bar its good for weight loss, it also says "carb concious" on it so im guesing thats a good thing, im just really nervous i dont want this to backfire and cause me to gain weight. should i replace my breakfast meal with half of a protien bar? or is it as a snack? or what i dont really know how much to eat or anything, so some guidance would be greatly appreciated, thanks so much in advance

Protein bars are really meant primarily for people who lift weights. They typically contain carbs and fats, and unfortunately they tend to be targetted more towards people who are gaining weight rather than losing it (hence the whopping 400 cals per bar).

Now, if you are losing weight (whether you are weight lifting or not) there is no need for the protein bar. In general, it is best to get your nutrition from real food than from supplements. Furthermore, as a pure protein supplement it is not ideal because of the calories and carbs.

So, I would say forget about them and certainly dont replace breakfast of all important meals. Just stick to good wholesome, non-processed foods and you will be just fine.

Feel free to contact me if you need any other nutrition-related advice.

13/f Hi I want to lose about 15-25 lbs before grad in June but I have a very hectic shedule... How can I lose the weight (or any weight) and is Imy goal achievable...

Hey there,

The good thing about this is that you have plenty of time. Usually we get these questions a month before the event :)

Anyhow, the best way to do this is slow and gradual. Weight loss that stays off is achieved through lifestyle changes rather than dieting.

Now, the nutritional system that I have used that has been the most effective is based on blood sugar stabilisation. The idea is that if you eat small balanced meals every 3-4 hours your blood sugar wont spike as compared to when you eat just 3 meals.

Blood sugar spikes cause cravings for unhealthy food, so by stabilising your blood sugar you have a much easier time to avoid temptation.

So, this is what I would recommend: Limit unhealthy processed foods, sugar, saturated fat and so on. Eat balanced meals based around a healthy protein source and with plenty of veggies and fruits. Eat 5-6 meals per day and don't snack - snacking interrupts the digestion process.

The trick is to eat just enough so that you are ready to eat 3-4 hours later without being really hungry. Ideally you should never feel very full or very hungry, just content.

Begin by asking yourself: what am I going to do for the next 3 hours? If you are going to be active you can eat a slightly larger meal, a bit heavier on carbs. If you are going to take a nap, eat fewer calories and carbs.

E.g. a meal could be something like 100g lean chicken/beef/turkey, 50g wholewheat pasta, and a small salad with canola. A low calorie & carb meal close to bedtime could be 100g low fat cottage cheese, an apple, and a few walnuts.

Do not buy into the myth that you should not eat after a certain hour; its exactly the opposite, your body needs some healthy fuel for the night.

Notice how all meals are based on a good lean protein source, contain some carbs (the pasta for more carb intensive meals and the apple for a low-carb small meal) and a small amount of healthy fats.

There are many ways to determine exactly how many calories and the exact nutrient distributions, but I think you can do it by trial and error. As long as you eat sensibly and split up your meals as I mentioned you can monitor your progress and make the right adjustments. If you weigh yourself, do so no more than once per week under similar conditions (i.e. time of day, amount of clothing, etc.). Otherwise use a mirror - it is always the best indicator.

Do not exceed 1 pound of weight loss per week.

Now, the other part of the equation is exercise. Ideally everyone should follow a varied routine, but if you dont have time then in the very least aim to do 4 cardio workouts per week. This is recommended for pretty much anyone and it has countless health benefits.

Cardios include things like jogging, walking on an incline, biking, elipitcal machine, stair machine, etc.

Cardios should be at least 30 minutes in length and carried out at a moderate pace (i.e. challenging but where you are not out of breath). This is also to get optimal health benefits.

Now, obviously the best cardio is one that you can do regularly. However, the best exercises recruit most muscle fibres and make use of gravity (they provoke the most gains in the body). So, something like walking on an inclined treadmill, the stair machine, and jogging in sand, are superior to say biking or the eliptical - providing that you do not hold the handrails of the machines; holding the handrails of, for example, the stair machine prevents you from recruiting all the muscle fibres.

OK, thats that :)

Good luck.

I am 16 and i want to start exercising to build muscles. I am a twig and want a more in shape body. Plus I want to be healthier. Is there a way to exercise and not loose weight and gain muscle for a younger person. I am not super athletic so a little bit easier stuff please. thanks in advance!

Hey there,

Well, if you want to build muscles nothing compares to weight training. By far the most effective thing you can do is join a gym and start lifting (this is irrespective of whether you are a boy or a girl).

Now, I am not sure if you are willing to do this, but it is the only serious answer for muscle gain. So I will proceed from the assumption that you will have access to a gym.

Regarding weight loss vs weight gain, that is simply a function of whether you have a calorie surplus or deficit. In other words, you should eat about 500 calories more than what you use in a day. You really dont need to worry about counting calories if your goal is to gain weight, you can easily adjust your diet through experimentation.

Just eat healthy but eat often with decent size portions. Eating every 3 hours is ideal, and each meal should contain carbs, proteins, and some fat. Good fats are found in quality oils, fish, nuts, seeds, etc (but NOT in dairy). More than half of your daily fat intake should be from good fats (and ideally even more than that).

Now onto a routine. I would recommend alternating between two full body programs. You can do them 2-3 times a week, leaving at least a day break between workout sessions. So you might train Mon-Wed-Fri, or alternatively just Mon-Fri. Three times is most commonly recommended but I find it really depends on the individual.

Sample full body program (DB stands for dumbbell):

- Squat
- Romanian deadlift
- Flat bench DB press - on stability ball
- Standing DB military press
- Pull downs / Pull ups (wide grip)
- Triceps pushdown
- Barbell curl (for biceps)
- Cross body crunch
- Back extensions

- Deadlift
- Incline DB press
- One arm side laterals (DB)
- DB rows
- Hammer curls
- Standing one arm DB triceps extension
- Crunches
- Leg raise (for lower abs)

You can find an explanation with pictures of all exercises here: http://www.bodybuilding.com/exercises/

For all exercises focus on getting the right form first and dont push too hard for the first few weeks. This is particularly important for things like squats and deadlifts. Do 3 sets per exercise of 8-12 reps except for all crunches and back extensions where you should do higher reps.

For teens, it is advisable to be extra careful with over straining yourself. This is because your body is still developing. You can read more about weightlifting for teens here: http://kidshealth.org/teen/food_fitness/exercise/strength_training.html

You can substitute some of these, but the one thing to remember is always base your routine around compound, free-weight exercises. Compound means exercises that use multiple joints (like squats, deadlifts, presses, pulls ,etc) and free-weights means dumbbells & barbells (cables are ok too) but not machines. Machines do not train supporting muscles resulting in slower gains, higher chance of injury, and less usable strength.

Good luck.

I'm a very laid back person, completely lazy with myself. I don't feel like taking walks or riding my bicycle because I'm alone when I do that. The only way I want to exercise is if I had a buddy to go with.. no one is available though. And the only thing I have at home are dumbells to lift, and my mother has a small gym area where she works with machines like treadmills and other things for muscles.

But maybe I should just try to take walks/ride my bike by myself? I'm really lazy with that though.
Is there another way/another exercise that I can do inside the house that will get my heart beating and going, make me breathe a little hard?

I need to get my heart pumping and going every day now because I eat a lot/don't exercise and then my doctor tells me I should really start exercising... this medicine im taking is a smaller dose than the medicine I have to get now, that's a higher dose... (For kidney) but still...

I need some motivation to exercising so I can really start doing this everyday..
If this matters, I'm 204 pounds, male, 24 years old, 5'4 inches.

Hey there.

I read the answers below, and I just wanted to add a few things.

First, let me tell you a bit about the ideal scenario. Bear with me please, and keep in mind that I am not saying you must do this. However, in the ideal world, everyone should in the very least do 3 cardios per week of at least 25 minutes duration. Everyone should also do resistance training (e.g. weights), preferably at least twice per week.

This is why: Cardio has countless benefits, including for your heart, which nothing else can duplicate (cardio means steady pace exercise done at an intensity where you can just maintain a conversation). Resistance training has other benefits, among them being that it strengthens your muscles, tendons, and bones. It also has a very positive effect on your blood sugar (good for preventing diabetes).

The advice below is good, though the calorie estimate for the treadmill seems way too low. Generally speaking, cardio burns more calories here and now, while resistance training has a better long term effect on the metabolism.

Now, onto your situation. This is going to be a bit of a mess because I do not want to repeat what has already been said. So its going to be a bit of a mix of ideas, advice, and personal experience.

For cardiovascular workouts, have you considered a fitness video? I will be honest, I have not tried one myself because I am fine with going to the gym, but I know others who have used them successfully. Try check it out, it might help with the loneliness & motivation.

Otherwise, music helps a lot when you are on the treadmill or the bike. So does a television... it makes time pass quicker. I find that an MP3 player with heavy metal plus my bike are a lethal fitness combination :D

The important part here is to make exercise a regular thing. Start small and work your way up. Your mindset should be to introduce a lifestyle change. Personally, I cannot imagine a life where I am not weightlifting, yet in my 20s I had huge motivational problems just like you. Eventually I managed to re-program my mind through sheer perseverance. This meant that even in the weeks when I wanted nothing to do with training, I made sure to still go to the gym - I would do a cut down routine, sometimes only a few minutes, but the important part was that I got my butt down there. Eventually, weightlifting became as natural as taking a shower.

If you do get yourself to do resistance training, stick to big, multiple joint movements. Movements like squats, deadlifts, presses (e.g. bench press, shoulder press, push ups) and pulls (e.g. pull downs, rows, pull-ups) use multiple joints. The body responds best to this kind of training, it is safer and more practical, and it will also increase your natural testosterone level (which is good). For best results, I would stick to heavy sets of no more than 12 reps (if you can do more, use more weight).

Remember also to train opposing muscle groups. I.e. chest and back, biceps and triceps, abs and lower back, quads and hamstrings. This is to avoid posture problems, injuries, etc.

If you want ideas for exercises go here:

http://www.bodybuilding.com/exercises/

Oh, one other idea... are there any sports you like? Any sports (or maybe martial arts) you would like to learn? Perhaps joining a team or club of some sort could be the answer. Just a thought.

Anyway, remember, small steps but keep things regular. Try to incorporate both cardio and resistance training on a weekly basis.

Good luck :)

Hi,

I saw a "fact" account on twitter, write this:

"Listening to music increases your strength - Your brain is distracted by what you're hearing and doesn't concentrate on what you're lifting"

Now, is there merit to this? Because I replied suggesting that it does not make you stronger, because it is just distracting you. You are only able to lift what your body can, and that distraction is in the mind, and so just related to the perception of strength.

Now of course, if you are distracted, then you may be able to lift more. That may make you stronger in the long term. But I think the tweet is suggesting that at that moment, when you are lifting, the results of distraction is related to strength.

I've had a couple of people that wanted to "debate" this with me. I've stuck to what I think is right.

But what is right? Surely, the distraction does not make you immediately stronger?

I've tried googling this, but to no success. What do you think? Bonus points for anyone that can find credible sources, preferably with some science thrown in.

Thanks!

So basically I just googled: does music make you stronger

The top two results address your question directly and there are some references and links to studies as well (in the first link, you want to scroll down to point 3 and you can click the links in the text to view the studies they are referring to):

http://www.cracked.com/article_19006_the-5-weirdest-ways-music-can-mess-with-human-brain.html

http://www.examiner.com/article/music-during-exercise-can-make-you-stronger-and-smarter

It appears that music does indeed help and it does so in more ways than just distraction.

Ok so I'm 110 lbs right now. I was 100 about 1 month ago but then I started doing more and more core and upper body workouts. I play soccer and preseason starts in 2 weeks and we'll be doing A LOT of running. I'm so meticulous about my weight. I want to be back down to 100-104 lbs. How can I stayed toned with muscle but lose like 6 lbs? Should I do cardio then core workouts or vice versa? Your help is greatly appreciated!!

Well, bodybuilders do this all the time... they bulk up, gaining muscle and some fat, and then they cut, losing the fat and a little bit of the muscle (that is unavoidable).

To drop back down to your weight you basically need to create a small calorie deficit. Cardio is great here but obviously everything will hinge on your diet. To maintain your muscles as best as possible keep training regularly (particularly keeping the weight heavy).

Do not lose weight too fast since the faster you do it the more muscle you will lose.

In regards to order of exercise, always do cardio last (in general, not just in this case).

About the only thing I agree with in the answer below is that you should not get stuck on numbers. Numbers are affected by your body composition, which is why you can get a 180 pound fat person and a 240 pound lean body builder (this is also why something like BMI is so often useless). So before you start trying to drop weight, use a mirror to determine if you really need to (or do a skinfold measurement if you want to be more scientific about it).

Good luck :)

I'm female. 5'9 and 140 lbs. I have always wanted to be a model but I know you have to be a dress size 2. I am a 6. I know it's mostly because I have big thighs and legs. I have a tiny waist area. I have been doing Pilates and working out to lose some of the fat in my thighs. But I'm worried I am just toning up my thighs and they wont get smaller! I run a mile or two every day along with my workouts and I am trying to eat clean. So will I just lose the fat in my thighs and butt first or am I just toning my legs up?? Please help!!

Well, unfortunately you cannot target fat loss with exercise (at least not to any degree that is actually noticeable). Our bodies can lose weight or gain weight overall. Genetics determines where this weight comes from.

So, if you are eating less than you burn, you will lose weight... but it it impossible to tell when this weight will come off the areas in question - it might be right away, or it might not.

Good luck

Ok so Im 13/f and Im just wondering what the average weight is for my age? If Im over or under a bit then I want to work out a bit more or eat some more to gain some weight because I do not want to be under or over weight. So what is the average weight for my age/

You cannot use average weight as any sort of indicator without considering your height and your build.

The most common tool that people use is BMI (which relies on height and weight) and you can find endless BMI calculators online (just google BMI calculator). Unfortunately BMI is a rough indicator at best since it does not take build into account.

The best thing you can do, as obvious as it may sound, is to use a mirror...

Hi, I'm a 23 year old female and I'm hoping for some advice from people who have experience on this -- the internet can have some very contradictory information when it comes to fitness.

I've recently lost a good amount of weight (down from 180 lb to 150 lb) and I think I'd like to lose about 15 lb more to hit my goal. But I'm not looking to be "skinny fat" -- eventually I think I'd like to try out fitness modelling.

My workouts consist of biking, kayaking, hiking, lifting weights/bodyweight exercises, doing CrossFit about 2x/week, and occasionally going for a Bikram yoga class.

My problem is that I don't really have a good structure to these things; I like exercising but I sort of just do whatever I feel like in the moment, and don't focus too much on specific goals. How should I organize/focus my workouts throughout the week to achieve my goals of losing the last 15 lbs while gaining muscle and strength? How much rest is necessary and when would be the optimum time to place it?

Oh, also, I've got my diet under control - I eat meats and fish, vegetables, fruits, nuts and seeds, with some dairy and no grains or legumes.

Thanks to anyone who can help me out with this!

There is no one single way to structure a workout. I read the answer below and while it is not wrong as such, I do not agree with it either.

First, you may or may not benefit from splitting up your weight training. For some people who use weight training as a supplement, a full body routine run 2 or 3 times a week is great. Personally I am into powerlifting, and for me the best split is push (i.e. chest-shoulders-triceps), pull (back & biceps), and legs (squats etc.).

As far as I understand your goals, I would suggest the following:

Design two full body weight training routines and alternate between them. Use big compound, free-weight exercises and use different exercises on each day (I will provide a sample below). Free-weight compound exercises yield far better results and they also give you functional strength since they train all the stabiliser muscles. Just focus on getting the form right.

You can run your weight routine Mon-Wed-Fri or just Mon-Fri depending upon your own recovery rate.

Then, you can use interval training (as suggested below) once or twice per week. Interval training sessions do not need to be long since they are very intense, 30 mins max. On top of this add cardiovascular work with sessions that are at least 30 mins long. How many should depend on your specific ability and goals.

In terms of structure, if you do weights and something else on the same day, do the weights first and take a protein shake afterwards. Cardiovascular work can be done almost daily, while interval training and weights require one or more days break. Always leave (at least) one complete rest day per week. I would place it after your most intense day.

Also, pay attention to signs that you may be over-training. If you start to feel excessively tired or even a bit sick, lower the intensity (particularly of things like interval training).

Your best goal is to lose the excess weight first. During this period, weight training will serve not as a means of gaining muscle, but more as a means of retaining the muscle you have and thereby protection your metabolism during the weight loss period.

Then, once you have lost the weight, you can increase your calories (keeping your diet clean of course) and look to gain the strength that you want.

Here is a sample full body weight training routine. I designed this for a beginner not long ago, and it emphasises training the core. It is based on big compound lifts like the squat, deadlift, etc. Dont be afraid of these exercises by the way (women often are for some reason :P) they are the most effective things you can do at the gym by a long shot.

Do 2-3 sets of each exercise. Rep ranges are indicated for all exercises except those training the lower back and abs. There one would typically do higher rep ranges, perhaps 20-30, but it depends a lot on personal ability. Always focus on getting your form perfect, and never train to failure (meaning that your last rep should be completed with good form).

Day 1
- Squats 8-12
- Romanian deadlift 8-12
- Flat bench DB press on stability ball 8-12
- Standing DB shoulder press 8-12
- Pull downs / Pull ups (wide grip) 8-12
- Hammer curls 8-12
- Crunches (weighted if necessary)
- DB side bend
- Hyperextensions

Day 2
- Deadlift 8-12
- Pushups (depending on ability, if too easy substitute with bench press) 8-12
- DB lateral raise 8-12
- Pull downs / Pull ups (narrow grip) 8-12
- Dips (triceps version) (if too hard then substitute with another triceps exercise) 8-12
- Superman
- Cross body crunch
- Leg raises

You can find an excellent collection of exercises outlining the correct form and so on here:

http://www.bodybuilding.com/exercises/

Good luck :)

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