[aaandy]

im still having problems deadlifting properly.. i feel more on my lower back than on my butt, is it because of the fact that ive been doing crunches?

Space your feet about 12-15 inches apart and angle them outward roughly 30 degrees. Put the bar over the middle of your feet. Reach down and grab the bar using a grip just outside your legs. Use your preferred grip but alternate if you use mixed grip. Now as the bar sits over the middle of feet and you have a hold of it, bend down until your chin touches the bar. Now think "Chest up"... as you raise your chest up you will straighten your lower back. Your ass should not fall below your knees or go above parallel with your back. You should be able to feel some tension in your hamstrings and during the lift and you will drive out the heels. As you raise the bar off the ground, think of it as pushing the hips through until you are fully extended. A good way to tell if you are lifting too much weight is if your ass rises up at the start of the lift before the bar has left the ground.

[raspberrii]

could someone tell me if it is more effective to weight train as well as cardio? because I'd say I work out 3-5 times a week, (if I can 6) and I usually switch from low resistance to high resistance, sort of intervals, I guess? I don't know the technical terms... but I also don't really want to bulk up, just slim down and tone evenly

I haven't been very good with my eating.. so that's why I have seen no results or slightly fluctuating (not tremendously, just a couple or 3 pounds) despite having started my workout regime around a month ago.

Also, the difference between high and low resistance, and which one is better for cardio workouts? Because I've been doing lots of high resistance cardio but I don't really feel the burn... should I totally switch to low resistance?

[Makaveli]

could someone tell me if it is more effective to weight train as well as cardio? because I'd say I work out 3-5 times a week, (if I can 6) and I usually switch from low resistance to high resistance, sort of intervals, I guess? I don't know the technical terms... but I also don't really want to bulk up, just slim down and tone evenly

I haven't been very good with my eating.. so that's why I have seen no results or slightly fluctuating (not tremendously, just a couple or 3 pounds) despite having started my workout regime around a month ago.

Also, the difference between high and low resistance, and which one is better for cardio workouts? Because I've been doing lots of high resistance cardio but I don't really feel the burn... should I totally switch to low resistance?

Hi raspberrii

Bulking highly depends on your diet and you wont gain much mass as you don't have enough testosterone in your body
to do so. I'm assuming you're female. Feeling the "burn" doesn't necessarily mean it's working, neither does sweating.
You should just keep changing it up. It's totally up to you. It's more about the intensity vs anything else. Your diet is the most crucial thing. If you don't have that fixed, no exercise can save you. Weight training is fine. Just keep the reps rather high as it will burn more calories that way. Do like 3 sets of whatever exercise and 15-20 reps per set.

[BOO~‼]

well since your first post doesn't have direct links about food...
I would like to know:

What foods should I eat and avoid in order to gain muscle mass?

I've already done cardio for a long time now as well as strength training when
I'm not doing that, so most of my fat should have been gone or reduced greatly.

Also how often should I eat? And how much?

Normally I eat like every two hours or so because I get really hungry really quickly.
I'm an ectomorph by the way...so yea. And I tend to eat as much as I want until I'm filled.

And by the way I have access to oatmeal, bread w/peanut butter or ham, and hard boiled eggs
to eat whenever I don't feel like eating a big big meal.

And since I am asian after all, my mom always makes rice w/ meat, vegetables, and soup everyday.
All of which I do eat everyday.

Well that's all I have to ask, hope you see your reply asap.

[Makaveli]

What you should stick to is grilled/baked/steamed/boiled foods.
Meats such as chicken breasts, steaks, fish fillets and eggs.
Complex carbs are usually the carb of choice. Whole grain stuff. You can keep the rice around if you want
since you're ecto, it wont matter too much until you get more advanced. Avoud all junk foods and soda.
Also avoid fast foods if you don't want too pollute your arteries. Also if you want to gain more mass,
you need to cut back on cardio or cut it out all together. It takes a surplus of calories to create muscle
along with all the proteins you're intaking.
Also don't forget to eat your vegetables. I try to eat every 3 hours until i'm absolutely
stuffed. I am an ecto also.

[spearmint20]

okay i'm trying to lose weight and i've been exercising properly. but it seems like i've GAINED weight. although i've been running everyday. is it because of my diet? what should i eat and how much should i eat and how many times a day should i eat in order to lose weight?

[Makaveli]

okay i'm trying to lose weight and i've been exercising properly. but it seems like i've GAINED weight. although i've been running everyday. is it because of my diet? what should i eat and how much should i eat and how many times a day should i eat in order to lose weight?

You've most likely kept your diet the same and started doing cardio after leading quite a sedentary lifestyle.
What happens with that is at first you develop a bit of muscle in the legs to support your activity, and also
you're probably still not burning enough calories so there is also a bit of fat gain. Look at the post right above yours for
what to eat. EXCEPT one change. Eat 5-6 times a day until you're content. Do not stuff yourself. Best
thing to do is calculate your maintenance calories and stay 200-300 under everyday.

[xiao*jing]

Hi! I am a long distance runner and my coach has told us to keep in shape during the off-season. But since it is the holidays afterall, I became lax on my training regime (which is usually: run 4-5x a week, 2-4 miles each along with fencing twice a week). So today I over exercised by running 5 miles on an empty stomach and then an hour yoga session. [keep in mind I haven't done much strenuous exercising in ~3 weeks] Now I have a vomiting feeling in my gut and can't seem to eat anything but a few gulps of water. When do you think I should eat another meal? I just finished yoga and it has been an hour since I ran. ThankQ

Actually in-general, when and what should you eat before/after a workout? And quantity-wise?

[Makaveli]

Hi! I am a long distance runner and my coach has told us to keep in shape during the off-season. But since it is the holidays afterall, I became lax on my training regime (which is usually: run 4-5x a week, 2-4 miles each along with fencing twice a week). So today I over exercised by running 5 miles on an empty stomach and then an hour yoga session. [keep in mind I haven't done much strenuous exercising in ~3 weeks] Now I have a vomiting feeling in my gut and can't seem to eat anything but a few gulps of water. When do you think I should eat another meal? I just finished yoga and it has been an hour since I ran. ThankQ

Actually in-general, when and what should you eat before/after a workout? And quantity-wise?

Hey, don't worry i'm in the same boat except i'll be starting tomorrow lol. Before workout = simple carbs
and proteins. After workout protein and complex carbs. The quantity really depends on your diet. Seeing as
you're a long distance runner, I would eat until i'm full completely. As for your current situation, just wait
until you feel less queasy then eat. That's what I usually do. The feeling should go away within an hour or two.
Keep up the great work.

[sHiN_sAiKo]

^ One should eat simple carbs right after work-out to regain energy.

[midi]

So like i've put on alot of weight over the past year, gone up at least 2 dress sizes >_<
And I want to slim back down to my orginal weight, all the fat has gone to my hips and my thighs is swimming and squats the best way to
tone these areas up? w/o making them any bigger :x
I keep hearing swimming isn't all that great, so idk but I feel like swimming would be the best excercise for me since I think I'd stick to it.

[Makaveli]

So like i've put on alot of weight over the past year, gone up at least 2 dress sizes >_<
And I want to slim back down to my orginal weight, all the fat has gone to my hips and my thighs is swimming and squats the best way to
tone these areas up? w/o making them any bigger :x
I keep hearing swimming isn't all that great, so idk but I feel like swimming would be the best excercise for me since I think I'd stick to it.

The best thing to do is to is to fix your diet first. Read back the last couple pages on the
way to lose weight as i've detailed. Also swimming wouldn't hurt. Are you going to go in the gym
and only do squats? lol I'd say go swimming or running just to burn calories. No running doesn't
make your legs "bulky".

[midi]

The best thing to do is to is to fix your diet first. Read back the last couple pages on the
way to lose weight as i've detailed. Also swimming wouldn't hurt. Are you going to go in the gym
and only do squats? lol I'd say go swimming or running just to burn calories. No running doesn't
make your legs "bulky".

No I tried squats at home, Ive tried the gym but I didn't really feel comfortable only thing I didn't feel stupid doing was the bikes and they didn't really seem to have much effect on me and if they did only on one leg.
& idk about diet, I don't think its changed much ;o i think its the lack of doing anything is the problem.

[jiggapeas]

Hi:

I'm hoping if you could suggest a workout routine to do at the gym to lose weight but mainly to tone lower body. I have a small upper body but (probably like most girls out there), hate my legs. I eat pretty healthy foods: drink water, fruits, vegtables, occasionally carbs, and cutting out sweets. I go to the gym everyday but I feel like I stick with the same routines and probably have hit a plateau and not seeing anymore results. I usually run for 1 hr at incline, ranging 6-7 mph or use the elliptical. Even though the machine's calorie counter isn't accurate, how come you burn more calories on the elliptical than treadmill during the same time but I feel like I had more of a workout if I run? What settings should I set incline, resistance, speed to maximize the results of losing weight or at least having my legs look toner? Or could you suggest a schedule (ie: Mon: run for X min, elliptical for Y min, Tues:....)

Thanks!

[BOO~‼]

What you should stick to is grilled/baked/steamed/boiled foods.
Meats such as chicken breasts, steaks, fish fillets and eggs.
Complex carbs are usually the carb of choice. Whole grain stuff. You can keep the rice around if you want
since you're ecto, it wont matter too much until you get more advanced. Avoud all junk foods and soda.
Also avoid fast foods if you don't want too pollute your arteries. Also if you want to gain more mass,
you need to cut back on cardio or cut it out all together. It takes a surplus of calories to create muscle
along with all the proteins you're intaking.
Also don't forget to eat your vegetables. I try to eat every 3 hours until i'm absolutely
stuffed. I am an ecto also.

Thank you so much

I sort of realized that after so many days of doing cardio I did start to lose a lot of weight
But the thing is, I've been doing a lot of ab routines and the fat above my stomach is covering it...
so my abs tend to become "bigger" or "appear" a lot more noticeable after each ab routine
So I just wanted to know how to really like "show" them more.
And I do change the exercise up so that I get a much more intense routine.

Thanks for the food info, I really don't know much about it except for eating good.
I've already avoided all the soda and junk food...but does Subway count? I recently ate there
for the first time and it tasted pretty good. And I never order fried food just the grilled or baked stuff.

Hmm by the way you didn't really mention much about the testosterone thing in your first post.
Can you tell me a little more about that.

[Makaveli]

Thank you so much

I sort of realized that after so many days of doing cardio I did start to lose a lot of weight
But the thing is, I've been doing a lot of ab routines and the fat above my stomach is covering it...
so my abs tend to become "bigger" or "appear" a lot more noticeable after each ab routine
So I just wanted to know how to really like "show" them more.
And I do change the exercise up so that I get a much more intense routine.

Thanks for the food info, I really don't know much about it except for eating good.
I've already avoided all the soda and junk food...but does Subway count? I recently ate there
for the first time and it tasted pretty good. And I never order fried food just the grilled or baked stuff.

Hmm by the way you didn't really mention much about the testosterone thing in your first post.
Can you tell me a little more about that.

Well subway is fine as long as you don't get like a ton of sauce and what not. Those things are a disaster.
You don't need to do ab exercises for abs to appear. What you need to do is cut down body fat % and it will show.
Just keep dieting and exercising hard.

[Makaveli]

Hi:

I'm hoping if you could suggest a workout routine to do at the gym to lose weight but mainly to tone lower body. I have a small upper body but (probably like most girls out there), hate my legs. I eat pretty healthy foods: drink water, fruits, vegtables, occasionally carbs, and cutting out sweets. I go to the gym everyday but I feel like I stick with the same routines and probably have hit a plateau and not seeing anymore results. I usually run for 1 hr at incline, ranging 6-7 mph or use the elliptical. Even though the machine's calorie counter isn't accurate, how come you burn more calories on the elliptical than treadmill during the same time but I feel like I had more of a workout if I run? What settings should I set incline, resistance, speed to maximize the results of losing weight or at least having my legs look toner? Or could you suggest a schedule (ie: Mon: run for X min, elliptical for Y min, Tues:....)

Thanks!

Well first things first, fruits are carbs lol. I see you eat fruits, veg and carbs. Do you eat meat?
How many meals are you eating in a day? When do you usually have your carbs?
Also what kind of carbs do you eat besides fruits? So you just keep alternating
running and the eliptical? I'd suggest exploring other things such as moderate weight training
for the legs, things such as squats, lunges, leg presses, leg extensions, leg curls etc. Stick to a weight
where you can get 15-20 reps and do it for 3 reps. It will burn quite a bit of calories.
I'd say Mon - Run 1hr (whatever intensity and incline you want, just make sure you push yourself more each time)
Tues - Weight Train
Wed - Eliptical 1 hr (same as i said before for running in terms of intensity etc)
Thurs - Off, or you can circuit train. If you do a circuit, I would suggest Burpees, Skip, Burpees, jumping jacks(keep alternating it)
Fri - Same as mon
Sat - same as tues
Sun - Same as wed.

Getting a good workout isn't about the time you spend in the gym, it's about the intensity.

[LS1toSVT]

Hi there, I don't know if this is the kind of thing you're looking to answer, but I'll try you anyways

I have a pretty fast metabolism but I like to stay fit and do some cardio, and am working at yoga. I know that yoga doesn't really help you lose weight.

My question is, how can i better tone the lower part of my stomach? I know crunches and whatnot only really work the upper part, I do them regardless, but what can I do besides general cardio so target that area?

Also any good workout tips to target upper/inner thighs? I ride a dirtbike and I get very weak in that area sometimes, and I'd like to try and strengthen it.

Thanks so much!

[Makaveli]

Hi there, I don't know if this is the kind of thing you're looking to answer, but I'll try you anyways

I have a pretty fast metabolism but I like to stay fit and do some cardio, and am working at yoga. I know that yoga doesn't really help you lose weight.

My question is, how can i better tone the lower part of my stomach? I know crunches and whatnot only really work the upper part, I do them regardless, but what can I do besides general cardio so target that area?

Also any good workout tips to target upper/inner thighs? I ride a dirtbike and I get very weak in that area sometimes, and I'd like to try and strengthen it.

Thanks so much!

If there is still fat covering the lower abs then cut down body fat. Otherwise do a lot of leg raises.
As for the thighs just use thigh abductors at gyms and that should help with the weakness you
experience while riding the dirtbike

[enirtep]

Space your feet about 12-15 inches apart and angle them outward roughly 30 degrees. Put the bar over the middle of your feet. Reach down and grab the bar using a grip just outside your legs. Use your preferred grip but alternate if you use mixed grip. Now as the bar sits over the middle of feet and you have a hold of it, bend down until your chin touches the bar. Now think "Chest up"... as you raise your chest up you will straighten your lower back. Your ass should not fall below your knees or go above parallel with your back. You should be able to feel some tension in your hamstrings and during the lift and you will drive out the heels. As you raise the bar off the ground, think of it as pushing the hips through until you are fully extended. A good way to tell if you are lifting too much weight is if your ass rises up at the start of the lift before the bar has left the ground.

thanks i got it right! but one thing, can i grab the bar using a grib inside my legs? my palms doesnt hurt that much that way

Hey, don't worry i'm in the same boat except i'll be starting tomorrow lol. Before workout = simple carbs
and proteins. After workout protein and complex carbs. The quantity really depends on your diet. Seeing as
you're a long distance runner, I would eat until i'm full completely. As for your current situation, just wait
until you feel less queasy then eat. That's what I usually do. The feeling should go away within an hour or two.
Keep up the great work.

and i always thought one should take complex carbs before workout and simple carbs after workout?