[Nojeel]

whats a compound lift?

Compound lift is an exercise that involves 2 or more muscles to perform. Like pressing motion exercisese are compounds exercises whereas curling are isolation exercises

[hikkilurver]

Jon,

First and foremost, sorry about the ankle. Hope you get better soon. Are you still finding some way to exercise even though you're injured?

Secondly, I read through the whole 13 pages and I must say, I am quite impressed at your patience and helpfulness as well as respect towards everyone here. Props.

Thirdly, do you have any 'workouts' or 'stretches' one can do when sitting at one's desk? I'm a college student and good grades entail sitting at a desk, reading/writing your life away.

Fourth, can I pm you a picture of myself so you can suggest to me which type of exercises I should be doing?

[xreminisce]

Increase the intensity of your cardio workouts. When you poke it, it's suppose to be muscle there? I hope your not confusing skin with fat. Your onn a vegeterian diet, are you getting sufficient amount of carbs? And your protein, are getting them from a different soucrce (i.e shakes, egg whites, etc?) since you don't consume meats? I'm sorry to hear about your anorexia you suffered, are you now fully recovered? Hope this helped

yeahp- fully recovered
im pretty shure its fat and not skin >.>
and i get protein from egg whites/tofu/nuts and sometimes fish
all i gtta do is increase cardio?
ehh.. but i run track -.-"

[dahanizzle]

Hey, I h ave a few questions..

I've been going to the gym a few days a week for about a month now but honestly, I'm still fairly clueless. I do the elliptical machine or bike as cardio (I can't do treadmill or any other high impact exercises b/c of bad knees)

For weights, I mix machines and free weights but idk what to do still. Also, I also need help with this calorie thing. I've researched so many websites about how many calories to consume and it's all over the place. I don't know if I should cut or what.

BTW, I'm male, 18 years old, about 235 pounds, 5'9". I really need help on how many calories to eat (also, what type of 'eating plan' ie. 40-30-30??)

Also, i'm planing to continue my 3x strength training with a mix of cardio in there to shed the fat. For the cardio part of all this, I'm fine. I know what I can and can't do so that's out. Weight training is what still confuses me. Should I lift heavy weights for short reps (6-8?) or light weights for longer reps?(maybe 12-14? Not sure..)

I'd appreciate it if you helped me and feel free to add anymore advice, thanks man!

[*sarah]

Hiii.
Last year, I lost 20 pounds from exercising, yogaing, and eating healthy....
But this year, in like.... 5 months I gained 10 pounds x____x;
Except... I don't feel any fatter.. meaning that I still fit into the clothes the sameee exact way, and I don't look fatter either....
>__< Why is this happeninggg T_T
I only grew like... 3/4 an inch over the past year.
btw.. I'm 13 ^^

What types of exercises would help you lose POUNDS instead of just toning up/blah blah?
Thanksss ~~

[opfor101]

i eat frequently but im not much of a healthy eater -__- but now im only drinking water, trying not to eat sugar and basically having like a pizza or turkey sandwich for lunch.. and trying to eat pretzels and fruits

turkey sandwich is good.

[dotori]

i heard lifting weights stunts growth (for teens, not people in their 20s-30s) is it true?

[moomoocows]

I have been really round lately. I don't think I am like consider looking like a 'fat' person w/ like bulging fat everywhere but I sorta have a pear shape body. The belly probably from watching too much tv. (stupid me) Anyhow what sorta at home exercises can I do to sorta get rid of the fat and tone myself. I have been doing sit ups and push ups.

[donny fyasko]

Advice on guerrilla cardio? HIIT? Plyometrics?

I'm satisfied in regard to where my body is at except my body fat % is a tad bit high. After burning fat for a period of time, the body starts burning muscle so I've been trying to find an activity/routine that would help me burn off fat in an optimal fashion, but keep my muscles intact so to say.

Most people recommended guerrilla cardio to me. It's basically doing a 30-second sprint/20-second jog routine. 30 seconds of 90-100% maximum effort sprinting and then 20 seconds of casually jogging. I heard it increases your anaerobic and aerobic resistance.

Aanyways my main goal is to shed off a few lbs to tone my body yet keep my muscles intact. Any advice?

i heard lifting weights stunts growth (for teens, not people in their 20s-30s) is it true?

It's a popular myth, but no it doesn't stunt growth.

turkey sandwich is good.

I heard eating processed meats can be detrimental. Since the sodium % in deli foods are pretty high.

Hey, I h ave a few questions..

I've been going to the gym a few days a week for about a month now but honestly, I'm still fairly clueless. I do the elliptical machine or bike as cardio (I can't do treadmill or any other high impact exercises b/c of bad knees)

For weights, I mix machines and free weights but idk what to do still. Also, I also need help with this calorie thing. I've researched so many websites about how many calories to consume and it's all over the place. I don't know if I should cut or what.

BTW, I'm male, 18 years old, about 235 pounds, 5'9". I really need help on how many calories to eat (also, what type of 'eating plan' ie. 40-30-30??)

Also, i'm planing to continue my 3x strength training with a mix of cardio in there to shed the fat. For the cardio part of all this, I'm fine. I know what I can and can't do so that's out. Weight training is what still confuses me. Should I lift heavy weights for short reps (6-8?) or light weights for longer reps?(maybe 12-14? Not sure..)

I'd appreciate it if you helped me and feel free to add anymore advice, thanks man!

www.discussbodybuilding.com

BMR is your Basal Metabolic Rate

Men: BMR = 66+ (13.7x wt in kg)+(5x ht in cm) -(6.8x age in years)
Women: BMR = 655+(9.6x wt in kg)+(1.8x ht in cm)-(4.7x age in years)

Activity Factors:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR x 1.9 (hard exercise/sports & physical job or 2x day training, marathon, football camp)

Your Total Daily Energy Expenditure (TDEE)= Activity level x BMR

Caloric intake is simple, we just count the calories as we stuff them in our pie whole.

Caloric expenditure is a little more complex and is slightly variable from person to person; day to day. However the following will put you within 50-100 calories of your expenditure.

Body weight in kgs times 24 hours times 1 for males and times .9 for females. This gives you the basal metabolic rate (BMR). You then multiply the BMR times the activity percent.

Activity percent is based on aerobic activity, since resistance training does not burn that many Kcals we don't consider it as a caloric burn activity. The rule for this is 20% for sedentary, 30 to 40 % if the person does cardiovascular exercise 30 to 45 minutes per day 3 to 5 times a week, 50 to 70 % if the person does 1 hour of cardiovascular exercise per day 5 to 7 times a week, 80 to 100% if the person does more than 1 to 2 hours per day 7 days per week.

After you multiply the activity percent times the BMR you then add the result back into the BMR. You then multiply the result by 10 percent for specific dynamic activity (SDA). then add this result back into the BMR and activity sums for total caloric requirements.

This is your daily caloric expenditure. To lose a pound a week of fat reduce the kcals by 500 per day.

To calculate the grams and ratios you multiply your lean weight by 2.2 to 2.5 grams per kg of bodyweight (or just how many lbs you weigh). Multiply this number by 4 to get kcals of protein. You then subtract this number from your total kcals. The remaining Kcals will be divided up between carbohydrates (CHO) and fat. Fat will make up 20% of your total kcals.so you will multiply 20% times the kcals then divide the answer by 9 to estimate grams of fat. The remaining kcals after you subtract out the fat and protein will be the CHO kcals. Divide this number by 4 to get the grams of CHO you will need. This will be what you will use for your diet until your body weight decreases you will then do the whole estimation over again. Below is the formula.

1.) BW x 24 x 1 (for males) BW x 24 x .9 (for females) = BMR

2.) BMR x activity level (percent) = activity Kcals

3.) (BMR + activity Kcals) x 10% = SDA

4.) BMR + activity Kcals + SDA = total kcals required to maintain BW

To lose 1 lb a week reduce Kcals by 500 per day.

credit goes to djduhon


and sorry to topic poster. I hijacked your thread for a little while. Anyways happy dieting/working out!

[Nojeel]

Jon,

First and foremost, sorry about the ankle. Hope you get better soon. Are you still finding some way to exercise even though you're injured?

Secondly, I read through the whole 13 pages and I must say, I am quite impressed at your patience and helpfulness as well as respect towards everyone here. Props.

Thirdly, do you have any 'workouts' or 'stretches' one can do when sitting at one's desk? I'm a college student and good grades entail sitting at a desk, reading/writing your life away.

Fourth, can I pm you a picture of myself so you can suggest to me which type of exercises I should be doing?

Yes, I am. I'm still currently active even though with my injury. I can work around it, thank you for your concern

Yes, feel free pm me and I can send you some neccessary information.

[heekyung]

thanks opfor101 for your opinion.

However, Nojeel I would really appreciate it if you could state your opinion too (opfor101 didnt answer my question)

[Nojeel]

Hiii.
Last year, I lost 20 pounds from exercising, yogaing, and eating healthy....
But this year, in like.... 5 months I gained 10 pounds x____x;
Except... I don't feel any fatter.. meaning that I still fit into the clothes the sameee exact way, and I don't look fatter either....
>__< Why is this happeninggg T_T
I only grew like... 3/4 an inch over the past year.
btw.. I'm 13 ^^

What types of exercises would help you lose POUNDS instead of just toning up/blah blah?
Thanksss ~~

If your height grew, naturally your weight will grow as well. When you want to lose weight, you want to get toned as well, that's the main reason for weight loss. Typically, people dont JUST want to lose weight, they want to have definition and be fit. Sure, anybody can just lose weight...but don't you have to be lean and fit while your doing it? If you just want to lose 'pounds' as you say, just eat less and don't exercise (which I highly don't recommend you should do)

I have been really round lately. I don't think I am like consider looking like a 'fat' person w/ like bulging fat everywhere but I sorta have a pear shape body. The belly probably from watching too much tv. (stupid me) Anyhow what sorta at home exercises can I do to sorta get rid of the fat and tone myself. I have been doing sit ups and push ups.

Please read page 12 on this topic, there was a similar question a previous member asked. The answer I put on this subject should be explained in detail.

[Nojeel]

Advice on guerrilla cardio? HIIT? Plyometrics?

I'm satisfied in regard to where my body is at except my body fat % is a tad bit high. After burning fat for a period of time, the body starts burning muscle so I've been trying to find an activity/routine that would help me burn off fat in an optimal fashion, but keep my muscles intact so to say.

Most people recommended guerrilla cardio to me. It's basically doing a 30-second sprint/20-second jog routine. 30 seconds of 90-100% maximum effort sprinting and then 20 seconds of casually jogging. I heard it increases your anaerobic and aerobic resistance.

Aanyways my main goal is to shed off a few lbs to tone my body yet keep my muscles intact. Any advice?

Lol, you didn't hijack the thread, I'm glad you are able to help some members here with your knowledge as well.

Now to your question; I believe guerilla cardio and the HIIT program are based on the same concepts? Honestly, I thought they were the same thing due to the similar cardio induced training both programs seems to incorporate.

In all honestly, the HIIT program I would highly recommend to advanced users, or somebody who's been training for quite some time. It's a really difficult program for the average joe. I haven't personally been on the program myself, but I can tell you I've heard numerous positive results from the program, so go for it

As far as plyometics; this is what's generally called 'shock training'. Doing plyometric workouts are a KILLER. As you should already know, plyometrics is basically you developing muscular POWER, not really strength. Over time, plyometric training increases the amount of force you can produce so in sense you become more 'explosive' in your movements in whatever sport/training program your currently participating in. So basically, it's a technique where you can generate a huge amount of force with speed rather then pure strength alone, makes sense? I warn you though, doing plyometric workouts can really increasure your possibility of sustaining an injury. I would highly recommend your current fitness level to be in an area where you have pretty good strength, proprioception, flexibility, body control are key factors when performing plyometric exercises. Plyometics exercises should only be performed about (at most) 3 times a week, I recommend 2 honestly. I've incorporated some plyometric exercises in my workouts but I haven't done them long enough to tell you on a personal standpoint how really effective it is. Concerning I was only doing it doing as a training session where I was demostrating for some classes for a couple of weeks. Overall, I think it's a great exercise to incorporate to your current program. Hope this helped and good luck. Keep me updated how your progressing, I would love to know if it's been helpful to your program.

[Nojeel]

Hi,

it’s a really cool idea that you opened this thread and I would appreciate it a lot if you could help me a bit. I’m 5’3 and 99lbs and have always been around that since I was out of puberty (I’m 20, female)), haha.
I have never done a diet before and dont plan on doing that. I just love food too much ^^
(actually I dont like sweets and I try to eat healthy anyway).
I have not done any sport long term before. I have done Taekwondo before but it was kinda hard for me, so I quit after a year =.=;;

What I plan to do is do sports at home in the morning with some videos of reachfitness.com and follow their instructions.
Now they offer several things and I’m not sure WHAT I should do and HOW often I should do it.
From what is offered on that page I would do:
Abs
Cardio
Kickboxing
Pilates
Yoga

I also have two dumbbells, 2kg and 4kg. But i dont know exercises that would be suitable for me.

My reason to do sports is NOT to lose weight. I have no clue about calories ^^;
I just want to tone up my body a bit, especially my stomach, thighs and bottom area (that’s where it is flabby ^^).
I want to become fit and healthy, a bit muscular and build higher physical condition because I have a minor heart issue. I went to check on my heart and they havent found anything so far. So it could be just from being not fit, so I want to work on that.

It would be really nice if you tell me what a work out schedule for me could look like.
Aaand~ Do I neccessarily need to stretch afterwards?

I hope it was not too much to read for you =.=;;
And sorry for my bad english, I’m german haha ^^

If you have heart issues, please check with your medical physician before you start on any workout or diet program. You hear this all time because it is of utmost importance. You may not be healthy enough to perform exercises, your physician will help consult you on this matter.

As for the dumbbells you currently have, here's a list of exercises you can perform with them;

http://www.sport-fitness-advisor.com/dumbbellexercises.html

As for your workout schedule, here is a basic 9 week starter program I recommend you should use to get your feet with first, rather then jump into a grueling workout schedule.

http://www.bodybuilding.com/fun/elitefts4.htm

and YES, it is very important for you to stretch before exercising. It enchances your flexibility while decreasing your chances of acquiring an injury. Hope this helped, any more questions, feel free to pm me anytime.

[CryingIvy]

Hi, thanks so much for helping us out. ^^


Anyways, I've been trying to loose weight. About 10lbs so that I can get back to my 'normal' weight.
I've been running about 2 miles a day (for 3 weeks) and cutting back on what I eat, but I still weigh the exact same.

Can you give me tips on how to increase my matabolism or about any other exercises that burns calories really quickly?

I've been thinking about joining the gym, but it costs a lot (150 reg. + 50/month) and I keep telling myself that I don't need it. I have a treadmill at home, but that's about it. On a completely objective scale, is the gym really worth it? Or should I just buy some workout equipment and do it at home?

thanks!

[bkplaya]

hihi.
nice to hvae a fitnes trainer around. haha
so when you say guys should EAT. what are you saying. i doubt you mean eat wendys or soemthing...haha. and we cant be expected to live off of salads or what not. so imthinking like protien stuff. steaks
i try and workout everyday on campus. i rotate my muscles around but it seems like theyre actually getting...smaller....hahah
albeit more hard but smaller. im actually kinda short. only 5'9. and 160 pounds. i heard intense stretching can get you taller. about to start that soon. have you ever heard of this?

and this summer. i want to get like. cut. mad chieseled yo. 300 STYLE. haha. it seems like no matter what i do, i cant lose the excess body fat. not to mention that im getting stronger but its not being shown physically which is REALLY frustrating. but the main thing is that this...layer of fat will not disappear. its been with me for like 2 years. and i try and run everyday as well. any advice?

[Nojeel]

Hi, thanks so much for helping us out. ^^
Anyways, I've been trying to loose weight. About 10lbs so that I can get back to my 'normal' weight.
I've been running about 2 miles a day (for 3 weeks) and cutting back on what I eat, but I still weigh the exact same.

Can you give me tips on how to increase my matabolism or about any other exercises that burns calories really quickly?

I've been thinking about joining the gym, but it costs a lot (150 reg. + 50/month) and I keep telling myself that I don't need it. I have a treadmill at home, but that's about it. On a completely objective scale, is the gym really worth it? Or should I just buy some workout equipment and do it at home?

thanks!

Yes, the gym is really worth it. For what you pay for 1 pair of dumbbells, it can be your monthly fee at a fitness club. There's plenty of way to increase your metabolism. You need to eat frequently, 6-8 small portioned meals that includes a certain amount of cal/carbs/fat/protein/ according to your weight and height. Antioxidents are known to boost metabolism, spicy food, caffeine. Build muscle, the more muscle you have, the more fat it burns = a more metabolic rate is acquired for steady fat burning. Frequenlty training with weight lifting and incorporating high intensity cardio will boost it tremendously. Don't fear carbs, they play a vital tool in your metabolism and do not get off your protein intake, protein is one of the most important factors in increasing and maintaing high level of metabolism. Hope this helped

hihi.
nice to hvae a fitnes trainer around. haha
so when you say guys should EAT. what are you saying. i doubt you mean eat wendys or soemthing...haha. and we cant be expected to live off of salads or what not. so imthinking like protien stuff. steaks
i try and workout everyday on campus. i rotate my muscles around but it seems like theyre actually getting...smaller....hahah
albeit more hard but smaller. im actually kinda short. only 5'9. and 160 pounds. i heard intense stretching can get you taller. about to start that soon. have you ever heard of this?

and this summer. i want to get like. cut. mad chieseled yo. 300 STYLE. haha. it seems like no matter what i do, i cant lose the excess body fat. not to mention that im getting stronger but its not being shown physically which is REALLY frustrating. but the main thing is that this...layer of fat will not disappear. its been with me for like 2 years. and i try and run everyday as well. any advice?

Please look on page 9-11. Your questions should be answered in detail if you check those pages.

[bkplaya]

hm. i think i got the gist of it. so basically i need to eat like heck and run my butt off. along with lift weights.

but i dont think anyones asked this yet. ive heard lots of different things about creatine. i think in another post you said to take creatine after you work out. but some people say not to take it becuase its bad for you or something. i used to take it but i found that if i didnt work out for a week or so, id get really mushy. maybe its all in my head but idk. all i know about creatine is that it pumps water into your muscles? whats the right way to take it. and how do you take this along with protein?

on a side note. have you ever seen that thug workout thing?
http://youtube.com/watch?v=b641jiO8bS4&...ted&search=

does this really work?! i guess it must since those guys are huge. but then again theyre also black and im asian.

[SacCartel]

hm. i think i got the gist of it. so basically i need to eat like heck and run my butt off. along with lift weights.

but i dont think anyones asked this yet. ive heard lots of different things about creatine. i think in another post you said to take creatine after you work out. but some people say not to take it becuase its bad for you or something. i used to take it but i found that if i didnt work out for a week or so, id get really mushy. maybe its all in my head but idk. all i know about creatine is that it pumps water into your muscles? whats the right way to take it. and how do you take this along with protein?

on a side note. have you ever seen that thug workout thing?
http://youtube.com/watch?v=b641jiO8bS4&...ted&search=

does this really work?! i guess it must since those guys are huge. but then again theyre also black and im asian.

I would do a clean bulk with minimimal cardio gaining as much muscle mass as possible, then do a cut. creatine works but some people dont respond to it as well. its safe and the reason you got all mushy is because of the infamous bloat that comes with creatine monohydrate. drink lots of water and it will help with the bloating. take the creatine before workout and protein right after the workout.

remember to drink lots of water about a gallon a day and if you want to get big you need to eat big.

and about that thug workout video those guys got crazy genetics i dont think it would work for most people, it can only go so far

[보석미남]

Hi, thanks for creating this wonderful thread

I have a few questions. Not related to dieting so it's okay if you can't answer them :s

1. Do "heavy bones" exist? 'Cause I remember reading that it's just a myth and that only heavy people use it as an excuse. I personally think it's in my genes cause all 3 of my sisters weight 10-15 pounds heavier than girls who are the same size, and they don't work out at all + all of them have super fast metabolism. I am 5'9 and weigh about 145 pounds (I work everyday). Everyone who knows my weight is surprised at how heavy I am. I usually don't care about my weight as long as I look healthy (+ I have a low fat %) but I realized my weight is one of the main reason why I jump sooooooooo low. About 33cm (how humiliating ). I need to jump higher than 60cm to make it into the state Volleyball team. %)(!@*%!#.

Sorry for my ramblings lol but yeah, I'm just curious.

Also,

2. I've been googling for how-tos and I read that I should do toe lifts, squats, etc to JUMP HIGHER. But a friend of mine (who jumps CRAZY HIGH) told me that it's partly cause of his abs. Apparently stomach muscles help you jump higher. Can you confirm this? ^^

3. I've been wanting to know this ever since forever. Do guys generally weigh less than girls? I'm talking about a lean/skinny 5'6 guy and a lean/skinny 5'6 girl that don't work out at all. Haha :s

Thankssssssssss