about

The short description is: I am a 38 year old guy, I run my own marketing and translation company, and I have an M.Sc. in Economics and Business Administration. This basically means that I work as a project manager within internet marketing and translation, and also as a freelance translator (Danish & Romanian into English).

I am also very much into sports and fitness. I used to be an ISSA certified personal trainer and now I have recently become a certified IBNFC nutrition coach (both of which I took just for my own personal use).
Forum!

advice

I'm 5'4" and I want to lose some weight. How many calories should I eat to lose weight? I dont think I burn much cause I dont really exersise a lot but also dont really have time for it because of school. should I eat below 1000 calories?

Here is a calorie calculator where you can input your details and it will give you an estimate:

http://www.calculator.net/calorie-calculator.html

It wants an age range from 15 and up, but that should be close enough.

A few notes however:

- Treat this as an estimate and monitor the effect. Then adjust your calories to match your desired results.

- Do not try to do this too quickly. Particularly when you are young (though also for older people) weight loss should be slow, gradual, and sustainable. Do not aim for more than a pound a week.

- Make small changes to your diet that you believe you can sustain. Learn good eating practices, such as eating small balanced meals, not eating empty calories, and avoiding excessive saturated fats.

- Lastly, do try to get some exercise. Not just for the weight but for your general health. I wont push this point, but I truly do believe that anyone has the time to do 4 x 30 minutes of cardio per week... and that will literally do miracles for your well-being.

Good luck :)

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I'm unmarried 24 year old I'm getting breath problem like I'm not getting properly breath and sometime I'm bleeding if I run or if I lift heavy wait plz someone can me why all these happen

Just to add a couple of things to the very good answers you got below... Even if we were doctors, which we are not, I am pretty sure there is no way we could diagnose what you have based on a written question. Something like this would usually give a doctor an idea of the possibilities, but he would only be able to make a diagnosis after examining you and carrying out some tests.

Let me also please urge you to seek immediate medical attention. There is no way around it and you could literally be in life threatening danger.

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For the last few months, I have been reading various articles on etiquettes. Obviously, I have tried to employ them in my life. I have tried to make my family adopt them too. I would like to ask, are those etiquettes to be followed in my own house too. For example, it is mannerless to sit in an awkward position with one leg on the sofa and other one on the floor. But, should I overlook the etiquette at home because I would like to relax. Will I be cheating myself ?

I would say the exact opposite. You are at home, its time to relax and not worry about whether or not you are acting in a way that conforms to obscure social rules that have no real practical purpose.

I have no idea why you would be cheating yourself. I think you would be cheating yourself of a decent life if you spend it worrying so much about appearance rather than substance.

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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.

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Me and my girlfriend are still virgins but we have done stuff like she has blown me and gave me a handjob and i have fingured her but she wants me two eat her out and to be honest i dont know how. Or what it even is. Plzz help and dont judge. We are both 17

Hey there. Basically, it is oral sex performed on the woman. The graphic details are not suitable for this site, but this is a case where there is a TONNE of info on Google.

Just Google: oral sex for women

... and all your questions will be answered.

Good luck.

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her mother is going to jail for one year for forgery related charges. I am wondering if I should take me 14 year old daughter to visit her but I am not sure if I want her to be inside a jail

it has nothing really to do with the mother. She made some bad decisions but it was out of character so I think she just got herself into a bad situation and make some poor decisions, She also never did anything bad at all before this. Also, her mother is showing regret and no defense at what she did and has admitted to being a bad influence to her daughter so that is why I am still willing to stick by her. And I am not defending her or saying she should not serve her punishment or anything either, it is really only the type of environment. I hear also it is a hassle to get in and you don't even get much time to speak. My daughter seems to be OK with visiting though she said it is kind of cool that her mother is locked up and is now the one being ordered around by others. I asked what she meant and she said she was just joking. Nothing wrong with that I would say. If I decide to bring her what should I say to her beforehand?

Oh, I am so sorry but of all the things to ask me I am really not the right man for the job on this one :)

I have no kids nor any kind of experience with kids and/or parenting. The only impression I had from reading your question is that if her mother is remorseful then I would think it is good to not distance her from her daughter.

Again, I apologise but I truly have no clue as to the rest and I would rather admit that than give you a bs reply.

Good luck.

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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.

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Hai I'm 14/f and lately I've been thinking a lot about smoking. Everyone in my family has smoked at least once and my mom is the only one who contunues to smoke. Also my best guy friend smokes as well and has offeres me mutiple times but Ive always turned him down. I really don't know I'm somewhat stressed due to school and slight family issues so I want to know what to do. I'm just so unsure of wht to do at the moment please help.

Do not do it. You have no idea how addictive it is until you actually start. I made the exact same mistake you are about to make when I was young and I ended up smoking for many years. I BARELY managed to quit after numerous failed attempts. At that point I was up to over 20 a day and coughing up slime from my lungs every night.

That habit is so ridiculously unhealthy it would be impossible for me to give you a full list here. It has been linked not just with lung cancer, strokes, heart problems, etc. but also with cancers in parts of the body that the smoke does not even come into contact with. And to top it all off it also yellows your teeth, negatively affects your physical performance, gives you bad breath, and eventually you will be coughing up all sorts of disgusting things.

Seriously, do not do it. And as for your friend, tell him to stop offering. If he doesnt he isnt being a friend to you at all. This is a drug, in many ways a worse drug than many of the ones that are illegal. I am not exaggerating, it is that addictive and harmful.

Please, do not do it.

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Did I ruin my diet eating baked hot cheetos?
I've been on my diet for a few days I was doing ok until today. I ate 3 servings of baked hot cheetos. But I didn't go over my calorie goal. I eat 1200-1500 calories a day. Did I ruin my diet? Are baked hot cheetos bad for you?

Cheetos are bad for you, but you did not ruin anything.

Do not get so caught up in the strictness of your diet. A diet should really be a long-term nutritional plan that you can sustain. This means that you need to allow yourself the occasional indulgence.

So, do not worry about the cheetos at all. Just get back on the horse so to speak and you won't even notice it.

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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.

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Can one live on rice, vegetables and legumes alone?

Theoretically yes. But it would require a lot of variation in your vegetables and legumes to get a mix of plant protein sources. Plant proteins are incomplete, so to get the protein your body needs you would need to mix many different sources - also, plant protein sources tend to have less protein. The other issue is getting your healthy fats, which would be possible but you would need to approach it very scientifically.

All in all, possible but difficult to do in a healthy way. If you were to throw in things like nuts, healthy oils, and other grains it would be easier.

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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.

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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.

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Ok so I'm only 15/F and I want to get pregnant. I have a job and I'm pretty sure I could take care of a baby. I have all As in school and I just think pregnant bellies are so cute and baby's are too..sometimes I pretend with my sisters baby dolls but my friend Korey who I want to get pregnant by is black and I'm white and that is just not acceptable in my family...

Believe me the black-white thing is the least of your worries. I dont mean to be condescending, but when a question like this comes along I think first and foremost about the future child rather than the person asking. Thing is, if someone is contemplating getting pregnant on the basis that "pregnant bellies are so cute and babies* are too" massive warning bells go off.

Not to mention that you are 15 and in school. Do you have any idea how much time and money is needed to raise a child? Girls a lot older than you have had their whole lives turned upside down because they underestimated what it takes.

This is a horribly bad idea. Do not do it.

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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 :)

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Hi there,

So today I got a mail from Paypal for the first time ever, it was addressed to my dad. My dad does not know how to use Paypal or any technological savvy stuff. I am just curious how they got his full name and address without him having an account with Paypal.
Am I paranoid for finding this alarmingly strange and possibly illegal that Paypal has his details without his knowledge?

Any advice or stories of your own similar to this is appreciated.
Thanks!

I would be surprised if Paypal did anything dodgy because it would not be in their interest. As the answer below says, they are a very legitimate company with a good reputation.

Apart from the identity theft possibility, another option is that the email itself is not from paypal. Before you or your dad click on anything, make sure its not a spam mail pretending to be from paypal. Spammers and thieves in general often send official looking emails that appear to be from relevant authorities (e.g. banks, tax offices, companies like FedEx, etc.).

You can also contact Paypal yourself and ask, but do so through the contact info available on the paypal site, not through any info or link sent to you in the email.

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i got curious about satanism and what it really is and i found that about Luferism:
-Luciferians
Many see Luciferianism as another branch of Satanism (and generally a theistic branch, although there are some who see Lucifer as symbolic rather than an actual being). However, Luciferians see themselves as a separate religion.

Luciferians use the term "Lucifer" in its literal sense: "lightbringer" in Latin. Rather than being a figure of challenge, rebellion, and sensuality, Lucifer is a creature of enlightenment, the one who brings light out of the darkness.

He does not, however, present his gifts to everyone. Luciferians embrace the seeking of knowledge, delving into the darkness of mystery and coming out better for it.
Luciferians also stress the balance of light and dark and that each depends upon the other. Park of that light and dark pairing is spirituality and physicality. While Satanists revel in physical existence, and Christianity focuses more and spirituality, Luciferianism is a religion that seeks a balance of both, recognizing that human existence is an intersection of the two.

i find that very smart and i like it,but is that so wrong? if you know more stuff about it tell me please,and what does that leave me? believeing in this?

Aren't you going about this the wrong way? This is a genuine question; I am not trying to be insulting or anything.

The thing about religion of any kind is that either it false or it is the one true path (and all other religions are by default false). There is no compatibility that I have seen anyways.

Starting out by looking at whether one likes what a religion preaches is kind of pointless. It only matters if the supernatural being they worship does indeed exist. I may love or hate the teachings of Christianity, Islam, Satanism, or some tribe's banana god, but in the end the only thing that matters is if one of these is right. If so, I had better believe in that particular one.

Otherwise it becomes more of a philosophy of how to live rather than a religion.

There is no right and wrong in religion... there is only the concept of hitching your wagon to a horse that actually exists (which of course no one has ever demonstrated). Surely this quest should begin with finding solid proof that Lucifer actually exists - as should the pursuit of any religion.

But to answer your question, it leaves you on par with every other religion and cult out there. Each one will deem your position to be wrong, and some will take offence to the name Luciferianism. But in practice, you will be on equal footing to all of them whether they realise it or not, since no religion has ever come close to fulfilling its burden of proof.


Lol, I take it you disagree :D If the issue of proof is not important to you, why even bother with Lucifarianism? Why not just make your own religion where you can believe EXACTLY what you like? Works just as well.

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I monetized one of my videos to become a youtube partner or whatever. How do you get the money for views?

Well these days its as easy as signing up. In the old days you had to actually apply. On my account, I just click at the top right where it says "video manager" and then at the top of the page, over my videos, it asks if I want to be a partner.

But, there is also this link:

http://www.youtube.com/yt/partners/

Good luck.

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hi. i have my penis 4.5 inch. is it enough to satisfy a girl?

To the best of my knowledge, this depends on the girl. Some girls claim size does not matter, while others claim size does matter.

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13/F

So my mom and I went to a bakery and I got a Pink Champagne cupcake. Do you think it has actual champagne in it? And if it does, does it have enough of it that I'll get drunk or something? I haven't eaten it yet, but I'm planning to later.

Yes its absolutely fine and nothing will happen. It is just a flavour.

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