[christina]

hey i had a question / concern. Im trying to lose weight right now and so I run an hour a day for cardio. Although I've noticed that I have lost weight, my calves seems to have gotten thicker...like a mans leg . I asked some people about this and they said that my calves will eventually get thinner when I lose all the weight. Is this true or is there a way that I can run without getting man legs ? Btw, if thats you in your avatar photo, you're really hot. Nice body!

[Nojeel]

hi! :] i was just wondering if i want to get toned and if i'm only using a jump rope, is it possible to get toned with just a jump rope? and what kind of specific jump roping techniques would work well to achieve the toned body? and is it possible to get tone AND slimmer with a jump rope? oh, also is it true that you can build abs by jump roping frequently, like getting a flatter stomach or is that a myth or something of the sort? hope my questions made sense...it seems like babbling to me. don't know if this will help but it'll give you an idea of my body type. i'm like 4'11" - 5'00" and around 87-90 lbs. and i'm slim to average for my body. thank you!

Jump roping is a great cardiovascular activity, but you really need to incorporate weight training in your program. You 'show off' your abs by doing cardio, you can build muscle there, but it'll never show unless you burn off the fat, so in a sense that is true.

hi,
i'm 5'3, about 145 lbs. i've been trying to workout daily, and watch what i eat.
sometimes, i work out twice a day, is that bad? my friend said it'll slow down my metabolism if i work out too much.
also, how much exercising do you recommend?

Twice a day is perfectly fine if you can fit it into your schedule, but please take note and becareful how much you do train, cause overtraining can lead to muscle loss and rapid fatique. Endurance can be greatly affected if you overtrain, working out twice a day is not a problem if your doing seperate body parts on that day rather then working out the same body part twice day.

ahhh i love this thread! i was wondering if there are any quick ways to tone your arms? :/ prom is in like 3 weeks and i can't really hit the gym or anything cause of AP testing, so are there any exercises that wont take up too much time that i can do everyday to tone my arms? (:

You need to make time and be dedicated to exercising, you can't expect to just do a few exercises and "boom" you get a great set of arms, if everything was that easy, then everybody would have great bodies . You can't just tone up your arms only, you can't expect to just lift dumbbells are do arm workouts only and expect it to just tone it up. You need to do full body workouts, you can't just burn fat off a specific area (spot reducing).

Mm, this seems like fuuun. Haha .

So since the beginning of high school I have been doing sports (volleyball and track). Volleyball had a lot of cardio and core work while track had a lot of weight lifting and speed oriented stuff. I stopped volleyball after sophomore year and am currently a junior who just finished year round track. I aaaaam. About 5'3" at 145 lbs? It seems like a lot but I hope it's muscle since people always guess that my weight is 115 or something. I know for sure that about 20 lbs is muscle since I lost 20 lbs easily last summer. I didn't do much exercise and the muscle seemed to have melted off. Then when I went back to track I gained that 20 lbs back very quickly.

I'm happy w/ the muscle and general strength I have going on, but I've wondered how I can strip the fat off of the muscle. I'm considering yoga, hula, swimming, and biking. I know biking might add to the muscle, but I just like wind. ?

Do you have any suggestions?

All those exercises are great, but it's pointless if you have a sloppy diet. Can you honestly say that your diet is clean and are you sticking with your eating program+schedule? Are you doing enough cardiovascular acitivity? This can be easily fix if we re-evaluate what were doing first.

fitness trainer?
omg great
okay, i'm about 5 feet 3 inches
i'm a girl, i'm 15
and i weigh 56 kgs / ~123 pounds
i've been around this weight for about 3 years >< starting when i was 4'9 (back then i was VERY UNHEALTHY)
recently i realized, this extra fat really does not feel good
and i've been cutting back on the fat and junk, drinking more tea&water, etc.
i'm in an aerobics class, but it isn't very helpful, after all, it's a class full of sophomore high school girls
i'm not aiming to lose a gajillion pounds, i just want to get down to healthy, and lose around 8 to 10 pounds, then KEEP IT THAT WAY
so i started running [cough WALKING FAST ] in the morning
and i eat small things every few hours
a light but kinda healthy breakfast, then an apple in about 3 to four hours, then a slightly bad lunch [the healthiest school food i can find in a slightly-ghetto area hahaa] then maybe a pear or some carrot sticks, then dinner
but so far...i've lost like one pound in 3 weeks
o.o i know i have to take it slow
but this is beyond slow.
HELP?

Please check pages 6-8 for this question, you'll find your answers on those pages.

[jae!fany]

You need to make time and be dedicated to exercising, you can't expect to just do a few exercises and "boom" you get a great set of arms, if everything was that easy, then everybody would have great bodies . You can't just tone up your arms only, you can't expect to just lift dumbbells are do arm workouts only and expect it to just tone it up. You need to do full body workouts, you can't just burn fat off a specific area (spot reducing).

ahh, i see. do you have some full body workouts to recommend then? :/ would it work if i exercised, say, like half an hour a day? O_o

[Nojeel]

Some good pointers but the glycemic index isn't really a good system to base on when it comes to choosing food. Lots of factors can change the glycemic index, and the glycemic response may even change in the same person from day to day.
I didn't mean to nitpick, it can help in choosing the right food but I guess I just wanted to point out that a high GI doesn't necessarily mean bad and low means good

Yes, very good pointers, but you even made a better pointer nymph.

That is correct, you can't use the glycemic index to assert with the foods that you consume. For instance oatmeal is on the H-GI, which is near the top of the glycemic index chart. But oatmeal is actually really great for you cause of it's fiber, complex nutrients, it's slow digestive ability, etc. Yes, given, alot of processed foods are high on the GI, but so is watermelon, and we all know watermelon contains essential b6,b1,a, c vitamins, a huge amount of potassium and magnesium. The seeds of that are also enriched with fats and protein. So thus, you shouldn't really consider the GI as a base foundation of what you should and should not eat. usually, the GI is used more frequently with people who are diagnosed with diabetes.

hey i had a question / concern. Im trying to lose weight right now and so I run an hour a day for cardio. Although I've noticed that I have lost weight, my calves seems to have gotten thicker...like a mans leg . I asked some people about this and they said that my calves will eventually get thinner when I lose all the weight. Is this true or is there a way that I can run without getting man legs ? Btw, if thats you in your avatar photo, you're really hot. Nice body!

You calves are building muscle and gaining strength, they are not getting 'bulky' as you may think. So trust me, keep doing the running that your doing.

And yes that is me on my avatar and thank you for your flattering comment.

ahh, i see. do you have some full body workouts to recommend then? :/ would it work if i exercised, say, like half an hour a day? O_o

Yes, generally you can get a decent full body workout in about 1hr-1 1/2hr depending on the speed of your workouts. Swimming is a full body workout cardiovascular activity, as for weight lifting, deadlifts and olympic snatch and clean and jerk requires many muscles to perform the lifts. In your case, I would try to do 'circuit training' Basically what that is you rotate inbetween machines or free weights and hit different body parts inbetween sets. You go through each workout 'stations' from one to the other. This method is used to incorporate weight training as well as enhance cardiorespitory endurance. Here's an example http://exercise.about.com/cs/exerciseworko...ircuitwkout.htm

Hope this helped

[icyhot?]

okay, sorry if someone has already addressed this earlier...but i have a question.

so i've heard that in order to burn off fat, you need to lose weight overall, work out, etc. well, i'm a swimmer, so i'm relatively toned, but have a surprisingly amount of fat around my stomach area...like lovehandles(?), but also in the front. when i have dryland before swim practice (situps, crunches, pushups, etc.), my abs suddenly become a lot more defined, but the bottom half of my stomach remains frustratingly flabby. ugh. are there any exercises you could recommend for this? or do i just need to lose weight overall?

i'm like 5'4" and 120 lb., if that makes any difference.

[Nojeel]

okay, sorry if someone has already addressed this earlier...but i have a question.

so i've heard that in order to burn off fat, you need to lose weight overall, work out, etc. well, i'm a swimmer, so i'm relatively toned, but have a surprisingly amount of fat around my stomach area...like lovehandles(?), but also in the front. when i have dryland before swim practice (situps, crunches, pushups, etc.), my abs suddenly become a lot more defined, but the bottom half of my stomach remains frustratingly flabby. ugh. are there any exercises you could recommend for this? or do i just need to lose weight overall?

i'm like 5'4" and 120 lb., if that makes any difference.

Generally the for you to actually get a visual, well defined and tone mid-section you need to do more cardio. If you say to yourself, "how can do more cardio, I'm already doing enough as it is!" Then you really need to start looking at your diet.

[oooweetrang]

hey ! thanks for making this theard . =]
hrmm kk how can you get your stomach to be flat?
its lik soo annoying when you wearing shirt there like fabs
sticking out O.O i hate it >.>
anyy suggetion to get rid of the fat to get a nice flat tone stomach? =]

[Nojeel]

hey ! thanks for making this theard . =]
hrmm kk how can you get your stomach to be flat?
its lik soo annoying when you wearing shirt there like fabs
sticking out O.O i hate it >.>
anyy suggetion to get rid of the fat to get a nice flat tone stomach? =]

Hi there, please check the 2nd post on this page for you answers.

[llee10789]

I posted last week.

My case scenario was weighing 167 pounds/5'5"/female/18 years

I am wondering..since I am quite heavy, would losing more than 2 pounds (of hopefully pure body fat) be harmful?

Also, I have a lot of back fat, I understand that there is no such thing as spot reduction and fat loss comes from ALL OVER THE BODY...but my concern is that I do not want to grow a strong (and wide) back. I do 70 pound cable low rows and 80 pound lat pulls, and i feel strong enough....I just want to lower the inches around my chest (and the inches do not come from large breasts, they come from fat/width back)

- Should i continually try to increase the weights in my back exercises? or decrease the weights?

what should i do? i don't want to have a wide back.

[koreanbaby]

hi jon,

i saw your thread and got really excited, read through the first like 3 pages and then decided to post up my own question. By the way, i hope your ankle is getting better

currently i am trying to lose a lot of weight. before each workout i pretty much wrap myself in a bunch of saran wrap (lol i look kinda ridiculous when i do this)

depending on the gym equipment available, i do two different routines

1.

i do about 30-35 mins of treadmill (mostly around 3.0 mi/hr at a 15 incline holding the bars), switching between walking both forwards and backwards, and sometimes add a couple of mins of eliptical. i then go to either the mat or the machines, depending on whether i want to work out my abs first or other stuff (which is better?).

if i go to the mats, i do sit ups on the ball, and then on the mat i will do some crunches and those exercise where you lie down on your back and lift up your legs 90 degrees to you body and basically stamp the ceiling with your feet. sometimes i also do squats.

when i do machines, i usually do the hip adbuctors, both inner and outer, the "man machine" as i've coined it - the machine with the cables that you can switch out the handles (http://www.exe-direc...es/EXE-549.jpg) - and use the rope for triceps (doing about 3-4 reps of 15-20 each at about 20-30 pounds - is this too much weight and/or reps?), the bicep curl at 20 pounds using the small bar and both hands at the same time (1-2 reps of 10-15 t 20 pounds -is this too much weight and/or reps?), and the exercise where you attach a small handle on each side of the machine and you hold on to each handle and cross in front of oyur chest at 20 pounds each side (2 - 3 reps of 10 each - is this too much weight and/or reps?)

i then go to the free weights and use only about 5 pounds to do a series of biceps curls, triceps (i do an exercise where i basically support one tricep up (like i'm raising my hand) with one hand and do backwards bicep curls with the nonsupported arm), flies, and the arm exercise where you lift the arm straight out to shoulder height. i also use about 15 pounds to do obliques where i hold a 15 pound weight in one hand, keep my hips striaght and stretch out the other side and come back up (my friends call this the teapot, i don't know what it's officially called)

afterwards i stretch and go to the sauana and stretch there some more.

2. 40-60 mins of treadmill (mostly around 3.0 mi/hr at a 15 incline holding the bars), then a bunch of stretches, leg lifts, side kicks, squats, sometimes arm, sometimes abs on a ball. no sauna but lots of saran wrap haha


so basically i have a routine but i need some more help - any advice on the routine would be great - more cardio, more weights, anything. i also really want to work out my back but i don't know what i could do to cut the fat there without building my shoulders. oh and i know this sounds awkward but how do you get rid of underbra fat? i have a little and i don't know how to get rid of it. also, more tricep exercises and hip abduction exercises would really help. any techniques in walking would help too. basically anything would help lol thanks so much for your time. sorry about the essay. thanks again!

oh yeah...what do you think of detox diets (specifically master cleanser) and the michael thurmond diet? just curious - not actually planning on doing themm anytime soon

[<3my_hubby]

This is a great thread!
I've been concerned lately about my work out. I'm 5'2" and weighed 122. I started to do the ellipticals slightly inclined (so that I'm not workign on my calves) at the gym for 45 minutes 3-4 times a week along with some light weight lifting. The thing is, I FEEL and LOOK leaner, my pants fit better. BUT i GAINED weight! How is this possible? It's almost scary and I'm being patient about it as I keep working out hoping the pounds will shed off. What is going on though? What am i doing wrong? By the way, I eat as much as usual, probably even less and more healthy too.

[Nojeel]

I posted last week.

My case scenario was weighing 167 pounds/5'5"/female/18 years

I am wondering..since I am quite heavy, would losing more than 2 pounds (of hopefully pure body fat) be harmful?

Also, I have a lot of back fat, I understand that there is no such thing as spot reduction and fat loss comes from ALL OVER THE BODY...but my concern is that I do not want to grow a strong (and wide) back. I do 70 pound cable low rows and 80 pound lat pulls, and i feel strong enough....I just want to lower the inches around my chest (and the inches do not come from large breasts, they come from fat/width back)

- Should i continually try to increase the weights in my back exercises? or decrease the weights?

what should i do? i don't want to have a wide back.

It is nearly physically impossible to lose 2 pounds of fat a day. Depends on how much reps are you currently doing with the cable rows and lat pulldowns, generall it is very diffcult for women to get 'bulky' as you may say due to the low level of testosterone women possess. You need to lose fat, you need to do be doing more cardiovascular activities. I only noticed you told me about your weight lifting, are you doing cardio? How's your diet? All these play into factor, you can't expect to just get lean by doing weight lifting only.

This is a great thread!
I've been concerned lately about my work out. I'm 5'2" and weighed 122. I started to do the ellipticals slightly inclined (so that I'm not workign on my calves) at the gym for 45 minutes 3-4 times a week along with some light weight lifting. The thing is, I FEEL and LOOK leaner, my pants fit better. BUT i GAINED weight! How is this possible? It's almost scary and I'm being patient about it as I keep working out hoping the pounds will shed off. What is going on though? What am i doing wrong? By the way, I eat as much as usual, probably even less and more healthy too.

This seems to be a case of natural weight fluctuation, don't worry, it happens to everyone

[M2421]

i have another question >.<
what does protein exactly do for you? does it speed up your metabolism?
if not than what does? =b

[Nojeel]

hi jon,

i saw your thread and got really excited, read through the first like 3 pages and then decided to post up my own question. By the way, i hope your ankle is getting better

currently i am trying to lose a lot of weight. before each workout i pretty much wrap myself in a bunch of saran wrap (lol i look kinda ridiculous when i do this)

depending on the gym equipment available, i do two different routines

1.

i do about 30-35 mins of treadmill (mostly around 3.0 mi/hr at a 15 incline holding the bars), switching between walking both forwards and backwards, and sometimes add a couple of mins of eliptical. i then go to either the mat or the machines, depending on whether i want to work out my abs first or other stuff (which is better?).

if i go to the mats, i do sit ups on the ball, and then on the mat i will do some crunches and those exercise where you lie down on your back and lift up your legs 90 degrees to you body and basically stamp the ceiling with your feet. sometimes i also do squats.

when i do machines, i usually do the hip adbuctors, both inner and outer, the "man machine" as i've coined it - the machine with the cables that you can switch out the handles (http://www.exe-direc...es/EXE-549.jpg) - and use the rope for triceps (doing about 3-4 reps of 15-20 each at about 20-30 pounds - is this too much weight and/or reps?), the bicep curl at 20 pounds using the small bar and both hands at the same time (1-2 reps of 10-15 t 20 pounds -is this too much weight and/or reps?), and the exercise where you attach a small handle on each side of the machine and you hold on to each handle and cross in front of oyur chest at 20 pounds each side (2 - 3 reps of 10 each - is this too much weight and/or reps?)

i then go to the free weights and use only about 5 pounds to do a series of biceps curls, triceps (i do an exercise where i basically support one tricep up (like i'm raising my hand) with one hand and do backwards bicep curls with the nonsupported arm), flies, and the arm exercise where you lift the arm straight out to shoulder height. i also use about 15 pounds to do obliques where i hold a 15 pound weight in one hand, keep my hips striaght and stretch out the other side and come back up (my friends call this the teapot, i don't know what it's officially called)

afterwards i stretch and go to the sauana and stretch there some more.

2. 40-60 mins of treadmill (mostly around 3.0 mi/hr at a 15 incline holding the bars), then a bunch of stretches, leg lifts, side kicks, squats, sometimes arm, sometimes abs on a ball. no sauna but lots of saran wrap haha
so basically i have a routine but i need some more help - any advice on the routine would be great - more cardio, more weights, anything. i also really want to work out my back but i don't know what i could do to cut the fat there without building my shoulders. oh and i know this sounds awkward but how do you get rid of underbra fat? i have a little and i don't know how to get rid of it. also, more tricep exercises and hip abduction exercises would really help. any techniques in walking would help too. basically anything would help lol thanks so much for your time. sorry about the essay. thanks again!

oh yeah...what do you think of detox diets (specifically master cleanser) and the michael thurmond diet? just curious - not actually planning on doing themm anytime soon

Hi there,

Your routine looks great, but you haven't really told me about your eating habits. You can workout and exercise all you want but if your not getting the right kind of foods in your stomach it's futile. You can't just lose underbra fat I'm sorry to say.

Some walking techniques include power, speed, fast, aerobic walking, there's different names for it, but fast walking is an olympic term that's actually governed by a set of rules specifically. You need to have good posture while walking, meaning you need to be completely standing straight while walking, not hunched or rigidity, keep your head and chin up, not toward the ceiling but straight ahead, swing your arms in a rhymetic motion, you need to have build a pretty flexible hip as well if you really want to go in to detail and use precise fundamentals for fast walking.

Some different cardio programs is the very popular HIIT (high intensity interval training); I usually recommend this to users who's been exercising for whlie and who's achieved an above average cardio level, caue this program is no joke and it's quite difficult for the average joe. Step aerobic classes are always great for adding variety and diversity when your cardio workouts tend to get boring. Water aerobics is a killer as well, rock climbing is a great for cardio and strength+endurance training, as well as jump roping (the latter 2 are my personal favorites)

I honestly don't know much about the master cleanser because I'm not a big fan of detoxification and my knowledge is limited in that subject so I can't tell you much about it, sorry. Doesn't the master cleanser has something to do with lemonade I believe?

IMHO, I don't believe in the michael thurmond diet. All he's doing is creating specific diet and exercising program for each different individuals. I heard his claims are like 70pds-120pds of weight loss in 6 weeks. Unless he's dealing with people who are suffering from major obesity then that is impossible to achieve, even if he did, people who are suffering obesity it's not likely they will lose that much weight anyways. Hope this helped.

[SWA]

I'm a really really skinny male w/ chubby cheeks.
I'm 5'8, 132 LBS, and 16 years old.

when you gained weight, does it reflect on your face?
How do i gained weight when i have an extremely fast metabolism and not muscular?
How do you ripped the fat off my face?

[Nojeel]

i have another question >.<
what does protein exactly do for you? does it speed up your metabolism?
if not than what does? =b

Protein contains amino acids, the building blocks of muscle. Protein, caffeine (guarana), antioxidents, spicy ingredients, drinking plenty of water, eating little and eating often, staying active, etc. While skipping meals, getting less sleep, stress, laziness, eating bad food, etc leads to decrease in metabolic rate.

I'm a really really skinny male w/ chubby cheeks.
I'm 5'8, 132 LBS, and 16 years old.

when you gained weight, does it reflect on your face?
How do i gained weight when i have an extremely fast metabolism and not muscular?
How do you ripped the fat off my face?

That's due to your genetics, you can't rip off the fat off your face.

Judging by your height and weight you're at a underweight level. If you gain weight it does't reflect your face unless you put on a tremendous amount of fat and not lean muscle mass. Oh trust me you can gain weight, eat more, take your proteins, nutrients and other vitamins, weight lift and trust me, you'll grow. Your very young still so don't worry, your constantly growing as it is.

[aaandy]

Hey another question about supplements.

I was looking at BSN Cellmass which contains 3000mg of creatine and 2000mg of glutamine akg per serving. Now I'm not sure if there is a difference between L-Glutamine and Glutamine AKG.. I assume it's the same? L-Glutamine-alpha-ketoglutarate?

Would you recommend that I take a seperate supplement for Glutamine or would the Cellmass be sufficient as a means for both?

[babyc]

omgosh Hi. LOL
can you help me too?
my calves are fat.
i'm not really satisfied with with my stomach etiher. but i'm lazy
its just my calves . they are so big!
how do i get rid of it. without me getting like umm. more bigger?

[Moody]

Hey Ladies if your looking for free workout videos/workout routines for the entire body.I suggest this web site, been following her for about 1 month.Must say everything is falling in place.

http://www.women-workout-routines.com/index.html

[Nojeel]

Hey another question about supplements.

I was looking at BSN Cellmass which contains 3000mg of creatine and 2000mg of glutamine akg per serving. Now I'm not sure if there is a difference between L-Glutamine and Glutamine AKG.. I assume it's the same? L-Glutamine-alpha-ketoglutarate?

Would you recommend that I take a seperate supplement for Glutamine or would the Cellmass be sufficient as a means for both?

All that is is creatine-alphaketoglutarate, what that basically mean is that this amino acid just bonds with the molecules akc, for enhanced muscle growth, so it basically does the same thing as l-glutamine. L-glutamine basically is for protein metabolsim, it helps muscle deterioration, alphaketoglutarate basically tries to stop catabolism as much as possible and helps with this, but you can say l-glutamine does the same hing as well, makes sense?

The basic rule is, you can consume up to ten grams of glutamine a day without experience side effects, and it's really hard to consume 10grams of glutamine a day. The side effects are minor however, and the only real health issue is of upset stomach if too much glutamine is consumed.

No, cellmass would be just fine but they tend to be on the tad expensive side, Cryosport musclemilk is one of the absolute best imo for their price and efficiency.

omgosh Hi. LOL
can you help me too?
my calves are fat.
i'm not really satisfied with with my stomach etiher. but i'm lazy
its just my calves . they are so big!
how do i get rid of it. without me getting like umm. more bigger?

Please check pages 14-15, you'll find your answers to this question in detail.