[Nojeel]

Hey, I went to work out today and for the last 2 days I've been experiencing like a sudden headache when I start lifting. Today is the last day of my creatine loading phase and I start maintenance from here on. Is there any side effects to the creatine? Of course there is no real study but maybe you have a personal experience (I've been on GNC Creatine Energy by the way which is 5g per serving). I took a break for 5 minutes and decided to start with cardio to get my blood flowing. It helped somewhat and I was able to get back to my regular workout. I looked up some information and it could be exertional headaches. I do feel alot more strength and have gained 6-7 pounds so far (mostly water weight I believe) and maybe I'm just overdoing it when I'm lifting?

Is the sudden headache your receiving, is it long lasting, or does it go away. I'm sorry, I am not a medical physician so I can't correctly answer this question, however, sudden headaches when weight lifting could also be caused by improper breathing. I'm pretty sure your looking in the mirror while lifting to check your form, if your turning red, that means your not breathing correctly, or if you chest hurts as well, your not breathing correctly either. Generally, a headache in this case can be caued by oxygen not going to the brain, which is then cause dizziness, being light headed or getting headaches.

Also, check the supplements you're taking, are you just taking creatine, or are you supplementing that with something else? Did you check with your doctor also if the products your taking is safe for you? Remember, every body is different, if the frequent headaches continue, you should consult with your physician or get off whatever your taking.

i'm an amauter when it comes to dieting and excising.

well, i will be a sophomore next year is high school.
and this current year is where i gained alot of extra weight.

i'm also planning to join the tennis team or the track team next year.
most parts of my body are consume with muscles but some are just fat.
my legs is where i'm aiming to tone for the pass months 0_0.
my calf's are huge and bulky and rock hard. it does not matter what i do it would not reduce its size.
but overall, my lower body is what i am aiming to tone up a little. esp my short chubby legs!
i know when i stop running my calf's tend to get smaller and the muscle loosen up much more.
but i want to know if there's also another way?
i don't really eat much junk food. but sometimes after school i'll eat a small snack.
but i guess that's my down fall.
thank you for your help.

Please check pages 12-14 for this question, you'll find answers in detail on those pages.

Hi! gosh, i'm so happy you made this topic..

I'm 5'6 and I weigh somewhere around 115-120. I desperately want to get rid of my love handles, fat on my lower abs, upper thighs, and upper arms (the flabby part). I've been tryinggg to work out for the last week; I do sit ups, I jog around my neighborhood for about 20-30 minutes and I've been trying this hoola hoop (it'a s korean thing with plastic circles attache to it). I've been eating a big breakfast, medium lunch, and no dinner. I've also been eating alot of snack bars like Special K Bars in between meals, and I don't eat anything after 6 p.m. minus water.

Do you think I could lose weight on the places I mentioned by summer with this diet plan?!?!

THANKS!

My recommendation is that your eating habits need to be corrected. Your eating way too less and at wrong times. You need to eat frequently to increase/maintain your metabolism so you can burn more calories throughout the day. Your not going to lose fat in those 'certain' places, you need lose fat in all places. When you burn fat, your burning it everywhere on your body, not just specific areas.

[hekijo_00]

hai!!

well my height is 164 cm(im asian by the way)
and my weight is 55 kg


so this year my goal is to loose 5 kg and to make my face look not so chubby
so if i jog/running for 45 minutes for 5 days a week
will i loose like 5 kg in 2 months?

[aaandy]

Is the sudden headache your receiving, is it long lasting, or does it go away. I'm sorry, I am not a medical physician so I can't correctly answer this question, however, sudden headaches when weight lifting could also be caused by improper breathing. I'm pretty sure your looking in the mirror while lifting to check your form, if your turning red, that means your not breathing correctly, or if you chest hurts as well, your not breathing correctly either. Generally, a headache in this case can be caused by oxygen not going to the brain, which is then cause dizziness, being light headed or getting headaches.

Also, check the supplements you're taking, are you just taking creatine, or are you supplementing that with something else? Did you check with your doctor also if the products your taking is safe for you? Remember, every body is different, if the frequent headaches continue, you should consult with your physician or get off whatever your taking.

Yesterday it went away after resting for a bit and today it hasn't gone away however it went to a very mild headache really quick so I could work out no problem.
Yeah, I probably need to watch my breathing patterns more and I will definitely see a doctor if it persists and quit taking the GNC.

I'm also supplementing with Whey Protein... I have the Cellmass for when this GNC runs out. I may just quit taking the GNC altogether as the loading process is 20g where the Cellmass would be 12 plus it has glutamine in it. Maybe it's just too much. Either way tomorrow is my resting day and I'll see how it works out on Sunday.

[Nojeel]

Finally, some advice I can actually get some thing out of..sheesh that
"Get Healthy By Summer" thread is such a waste of space, all the people do their is post their daily
food intake per meal its like WHAT HAPPENED TO THE ADVICE?

So anyway, heres my stats

Freshmen in HS
5'3
107 lbs
Pant Size: 1 to 3

Ok, I don't know why I weigh this 107 lbs o_O before I was at 100 lbs but I think
it was before the calf muscles, the quad muscles, from Track >.<
Muscle carries weight right?

Anyway the problem here is that while I have all this muscle from track (i do distance)
I still have problems with my buns and thighs.
I want buns of steel (you get what I mean right) and my thighs...well you can see the muscle
but its like alittle on the flabby side T_T What exercises do I do?
and I have abs but I have like these small fat around my hips and its so annoying >.<
What do I do about it?!

My arms are good, Ive been lifting 5lb dumbells with (10-12 reps per set)
but recently Ive been having trouble with my diet cuz I snack too much >.<
my lunch is at 10:30 to 11:15 which is like brunch O_O but I eat breakfast at like 6:45 anyway
but yeah by 1:30 im dying O_O and theres still 1 more hr. of school left then!!!

So when I get home I go on this whole binging thing >.<
what should I do?! I dunno what foods to eat.
Can you make like a diet plan for a 15-year old girl like me?!
I recently just bought turkey so I might snack on that with break or just itself
Is that a good choice? Turkey makes me full and its lean right?!

And also like can you recommend any good exercise videos?
Preferably something other than yoga,pilates (so boring) I want something
guys and girls can do together becuz I have this guy friend who needs to exercise
and hes been complaining so much that hes fat >.< and he wants to exercise with me
but he doesnt want to jog with me [because I run 6+ miles a day]

btw If i run a 6:25 mile, how many calories do I burn?
I run 8-minute miles for a 6-mile long run, how many calories is that?

Thank you for ur help!

The exercises your doing is fine. Are you also incorporating weight training, or are you only running? Weight training will help you build more muscle, so in return you will burn more calories and fat. You really need to be eating 6-8 times a day, since you have school I understand your going to have difficulty.

If that turkey is just regular turkey then that's fine. Now if it's deli turkey, you should really consume little of that. Main reason is because of the sodium and cholesterol that's involved, usually 6 slices of deli turkey has roughly 620-700mg of sodium and 25-30mg of cholesterol.

As far as exercise videos, I don't personally perfrom those so I can't really recommend you one that I can say is beneficial. Some of the popular ones are Turbo Jam, Taebo, FitTV programs are reallly popular for females.

Generally you can burn 79-95 calories a mile on a regular track or on a flat ground road, it of course, can increase or decrease due to the runner itself and their intensity at which they run at. Hope this helped.

[eastsea_sarang]

Hello~!!
Jon, (Nojeel) i was wondering if i could PM you my situation & stats so i can get some of your advice
lol.i hope that'd be okay~

[Nojeel]

Hello~!!
Jon, (Nojeel) i was wondering if i could PM you my situation & stats so i can get some of your advice
lol.i hope that'd be okay~

Absolutely

[prechuz_azn]

Nojeel: Thanks for the advice. I think I may invest in Turbo Jam
sounds fun >.<
Btw how much sodium is too much sodium?
The one I have is Turkey Breast (98% fat free) from Pathmark
and it has 380mg of sodium per slice. Is that too much?

[kurodreams]

http://www.muscletech.com/CALCULATORS/CALO...ator.shtml?text

use that calculator to help determine about how much you should be consuming daily.

Then if i keep the diet and excerise up, would i be able to get around 105-108llbs before summer? (June 20)

[cindee]

Hi there,

Since you say your a health nut, I'm guessing you should know roughly about how much food you should be consuming on a daily basis correct? Or are you implying that your eating healthy as in the whole 'eat less food with fat, alot of vegetables and fruit, no fast food, no candy+cookies, etc.' With your current weight and height, you should be consuming roughly around 1500-1700 calories, 190-200g of carbs, 130-135g of protein and 42-45g of fat daily.

Yes, I try to eat healthy and within my daily limit. But I have not yet figured out the ratio of carbs/fats/protein that I should be consuming so thank you for calculating that for me!

If your getting tired of circuit training, then perform split workout routines. Let's say you workout 5 days a week, example:

Monday: chest/abs & 30-45min cardio, tues: legs/calves, wed: cardio, thur: back/shoulder + cardio, fri: biceps/triceps + cardio, and then having the weekend as days off.

Or you can do 3 on, 1 off (as in 3 days of exercising then taking 1 day off) schedule or 2 on 1 off schedule, that really depends on you as setting up dates as when to perform on the exercise program is basically by user preference.

If your easily bored, try aerobic classes. They're always different classes everyday. Yoga and pilates are really popular for females and so are spin classes, sport aerobic, water aerobics are a killer as well. Hope this helped.

This has really helped to steer me in the right direction. Thank you so much for your detailed and well thought out advice. It is greatly appreciated!

[Sugarx3]

I weigh about 130? ><, is there any suggestion that i can burn up all that fat at home. I mean, i don't like to run around the block early in the morning, nor do i like to use weighs or any other equipment. I like to loose weigh at home, where no one can see me. Please help?

[Eunice!]

Hey there, again! Wow, it's a huge topic now! O_O

Okay, so lacrosse season has started, and I've been running like crazy. I do 2-4 miles 3-5 days a week. Also, I sprint alot in practice and in games. Is that too little and should I run more?

I also took your advice and started lifting weights. I do 5 lb dumbells, 10 reps of 5 on each arm. I can't do lower body though, since a gym is too far away and too inconvenient to go to everyday. =_=; It sucks, since my legs are really wierd, with fat overlayering the muscle. Any advice to improve? And also, does excercise videos or yoga tone your leg muscles? I've been doing yoga for weeks, but it didn't suffice.

I've also noticed I stopped losing weight. I'm 5'6" and 120 lbs. Is it just because I'm normal weight? My diet is just cutting down. Small breakfast, small lunch, small dinner. I rarely eat snacks, unless it's fruit. Thanks for answering all the questions! (: Have your ankle healed yet?

[bkplaya]

hihi.
i was just wondering if there was a way to "bulk" up your abs. because no matter how many crunches i do, my abs just dont get bigger. granted that you need to take that layer of fat off your stomach first, but my abs are still like pebbles. any suggestions?

[sonychak]

I am wondering what is the best way to work your obliques/hips and abs? Thank you.

[Nojeel]

Nojeel: Thanks for the advice. I think I may invest in Turbo Jam
sounds fun >.<
Btw how much sodium is too much sodium?
The one I have is Turkey Breast (98% fat free) from Pathmark
and it has 380mg of sodium per slice. Is that too much?

Roughly around 600mg-900mg daily, but honestly I don't even take that much. On a basic 2000cal diet they said you can about intake as much as 2400mg but that is a recommendation set standard by the RDA but in my opinion that is alot.

hai!!

well my height is 164 cm(im asian by the way)
and my weight is 55 kg
so this year my goal is to loose 5 kg and to make my face look not so chubby
so if i jog/running for 45 minutes for 5 days a week
will i loose like 5 kg in 2 months?

Yes, it's possible to lose 5kg in two months, but your only 121pounds so that's gonna be a little bit difficult cause obviously you don't have that much mass with your height and weight. Not just running, butyou need to incorporate weight training and shape up your diet.

Yes, I try to eat healthy and within my daily limit. But I have not yet figured out the ratio of carbs/fats/protein that I should be consuming so thank you for calculating that for me!
This has really helped to steer me in the right direction. Thank you so much for your detailed and well thought out advice. It is greatly appreciated!

Absolutely no problem, feel free to PM me anytime if you have more questions.

Then if i keep the diet and excerise up, would i be able to get around 105-108llbs before summer? (June 20)

That depends solely on you, your going to get in shape, nobody is going to do it for you

Stay dedicated and determined and anybody can accomplish their goals. Anybody can achieve their 'ideal' bodies as they're called, but that depends on how bad you want it.

I weigh about 130? ><, is there any suggestion that i can burn up all that fat at home. I mean, i don't like to run around the block early in the morning, nor do i like to use weighs or any other equipment. I like to loose weigh at home, where no one can see me. Please help?

Your going to need to do some kind of cardiovascular acitivity and weight training to lose weight (also with a strict diet of course) Please check pages 3-5 for this question, you'll see some answers in detail regarding this question if you check those pages.

Also, I believe you should go to a fitness center if it's avaliable to you. I don't believe you have to be weary or worry about the other people. They're all in there doing the same things you are, they all want to get in shape just like you, so there is absolutely no reason for you to be intimidated. They also have trainers there to help you for newcomers, it's not a place you should be afraid of, but a place you enjoy going on a daily basis:)

[Nojeel]

Hey there, again! Wow, it's a huge topic now! O_O

Okay, so lacrosse season has started, and I've been running like crazy. I do 2-4 miles 3-5 days a week. Also, I sprint alot in practice and in games. Is that too little and should I run more?

I also took your advice and started lifting weights. I do 5 lb dumbells, 10 reps of 5 on each arm. I can't do lower body though, since a gym is too far away and too inconvenient to go to everyday. =_=; It sucks, since my legs are really wierd, with fat overlayering the muscle. Any advice to improve? And also, does excercise videos or yoga tone your leg muscles? I've been doing yoga for weeks, but it didn't suffice.

I've also noticed I stopped losing weight. I'm 5'6" and 120 lbs. Is it just because I'm normal weight? My diet is just cutting down. Small breakfast, small lunch, small dinner. I rarely eat snacks, unless it's fruit. Thanks for answering all the questions! (: Have your ankle healed yet?

The cardio your doing is fantastic, I would definately keep doing that, your in great shape as it is for doing all that running I bet.

Now about your dumbbell routine, I'm kinda confused. Do you mean your doing 5 sets of 10 reps, or 10 sets of 5 reps cause unfortunately that 10reps of 5 on each arm isn't really the correct termonology, and I dont' really understand it?

There can be alot of things to your suddent plateau in weight loss.

You need to be eating alot more frequently then that. I"m sorry to say but that could be the main reason that's effecting your plateau. You could also be replacing the fat with muscle, as muscle volume weighs more then fat due to it's density. Another thing could be your not getting enough carbs/protein/fats in your body, cause with those 3 small meals a day I see your eating can definately ruin your program. Remember, 6-8, you need to be eating somewhere around there. Try preparing your foods earlier? or take some foods while you go to school in a cooler, something, I know it's diffcult but you can do it

Yoga increases your flexibility while building your core muscles. If you like it, stick to the yoga, you won't see results that quickly. You have to be patient, really really patient, you have to stick with it and believe the program your on and you'll see results, I promise. Alot of people make the mistake and get off their fitness programs cause they want to see results too fast and that just doesn't happen.

Remember, patience Hope this helped.

Not completely healed, I have been told in 4-5 more weeks I can put more pressure on it, but the ankle is healing nicely, thank you again for your concern.

hihi.
i was just wondering if there was a way to "bulk" up your abs. because no matter how many crunches i do, my abs just dont get bigger. granted that you need to take that layer of fat off your stomach first, but my abs are still like pebbles. any suggestions?

I personally go heavy on my abs. I do all my ab routines with weights.

I.E I do hanging leg raises with ankle weights, plate crunches on decline bench, medicine ball crunches on roman chair, plate crunches on the bosu, swiss ball crunches are some of my exercise I do for abs. But I generally go really heavy on the weights, that's it. You can do 200crunches all the time, but if you don't do cardio, your never going to see them.

I am wondering what is the best way to work your obliques/hips and abs? Thank you.

Please check the previous post for some ab routines. As far as hips, hip abdcutors are great, so are hip lifts and leg lifts on your side are great as well. With obliques, you can do anything with a twist to hit them, example would be like rope pulldown crunches with a twist, side crunches on a hyperextention bench, oblique twist with a cable, windshield wipers (this is one of the most difficult, to perform this your doing a hanging leg raises but on the upward motion, you thrust your pelvis forward and twist with your legs parellel to the ground, this move is a killer)

[Lanie_]

Buahhaa. And now my question..

I'm 5'3 and I weigh around 44kg or 99lbs. I was wondering if I was at a healthy weight or if I shoud start excercising and hanging 'round the gym more. Anyway, except for going to the gym w\what's something you could do outside? Or inside on a rainy day to burn some caloriess!

[Nojeel]

Buahhaa. And now my question..

I'm 5'3 and I weigh around 44kg or 99lbs. I was wondering if I was at a healthy weight or if I shoud start excercising and hanging 'round the gym more. Anyway, except for going to the gym w\what's something you could do outside? Or inside on a rainy day to burn some caloriess!

You are very underweight. I'd say your BMI is about 18-19 which is really low and your walking on thin line of not being really healthy for your height, unless your a rock solid 99pd juggernaught.....you can afford to gain a few, no, plenty of more pds dear.

Any sport activites is good on a great sunny day. Indoors, you can do fitness videos or jump rope, yoga, your 'natural' workouts such as crunches, pushups, situps, chinups, dips, etc

[psquare6806]

thanks for your tips on building upper body strength! also, i want to trim my legs. i can't tell which exercises tone or build muscles. plus, when i run my heart rate shoots up really high. how long do you recommend i run daily to keep my heart rate "normal"? sorry if this post is confusing ^^;;

[[mp.jo.ro]]

hi, i am in need of your advice ^^;;

i am 18 male
height 5'7
and i weight about.. 128 pounds

I signed up to 24 hr fitness about two weeks ago, and i've been going almost every weekday. I go with a friend of mine, and sicne we never had any advices/schedule we just work on one part of our body each time we go such as chest on mondays, back on tues, arms wed, etc. Our bodies were really sore the first few days, but after a week we're not feeling it. But it seems that we're not getting any progress... I heard that once you work out a certain part of your body, you need to let it rest, so you should work out differnt parts of the body and set a schedule. But im a novice to this, so im wondering what a good schedule would look like.

Also, I am wondering if i should take supplements such as protein shakes (cito gainer? i think thats what you call it) or muscle milk. My goal is to have a cut, toned body (like every other guy lol) but not bulky bodies like those guys from 300... I've tried 2~3 drinks of muscle milk but a worker at the fitness center told me i should be drinking them everyday if i want to get bigger. If i do take protein shakes, would that make me bulky? Is there a limit on how much I should take, or not take them at all?

[Nojeel]

thanks for your tips on building upper body strength! also, i want to trim my legs. i can't tell which exercises tone or build muscles. plus, when i run my heart rate shoots up really high. how long do you recommend i run daily to keep my heart rate "normal"? sorry if this post is confusing ^^;;

Be careful when doing cardiovascular acitivity, if the exercise your doing is too strenuous, then STOP! It can get dangerous if your heart rate increases too rapidly if your cardio level is low. Use this target heart rate calculator to help you determine how you should approach this.

http://www.muscletech.com/CALCULATORS/HEAR..._men.shtml?text

As for leg workouts, there are endless.

http://www.bodybuildingforyou.com/training...le-exercise.htm

This website should help you get started.