[Nojeel]

hellooo.
i was just wondering what kind of cardio i should do
jumproping / running / turbojam workouts ?
and also, is it realistic to lose 20 lbs before june 20th? ahaha.
and ALSOOOO, is it good to work out in the mornings? because i have no time after school (i'm a junior and i have waaay too much work) so i think i'm gonna force myself to wake up earlier to exercise since that's not wasting any time during the day.
thank you!!

All those are great actually. Good workouts in the morning? Honestly running the best cardio ever, I also prefer jump roping.

20lbs before June 20th is realistic, yes, but depends on how much weight your carrying right now that is.

[urbanature]

Thanks so much for doing this <3 With summer coming up, I'm sure everyone wants your help And I hope you recover from your fractured ankle very nicely =)

I'm ~5'2" and 110 pounds, and it's not so much weight I want to lose but the body fat, because even though I haven't gotten a calculation, there's no way my weight is made up of muscle xD
I'm eliminating all the processed junk foods, soda, candy, etc. from my diet because now when I look at them I just get a grossed out feeling of what it's doing to my body @_@
I heard that breakfast should be the biggest meal of the day and then the portions should decrease in size as the day gets longer (so dinner would be the smallest meal?) because as the day goes on you would work off the food. Is this true?

As for exercise, I'm getting back into jump-roping for cardio at home. I'm waiting for a yoga DVD to arrive, so I'll be doing that at home as well. I plan on jump-roping on weekends and doing yoga at least three-four times a week.

At school, I take PE so we're required to run one mile every Friday (timed, I have to finish in under 13 minutes and my average time is about 9-10 minutes) and we're also given the option of running an extra mile on Wednesday. I'm planning on running that extra mile every week as well.

I'm starting to walk home from school every Tuesday - Friday (it's a 1.25 mile walk) for some more exercise I can squeeze into my homework time haha.

Does this sound like a good plan to you? Do you suggest anything else? I obviously don't have time to get to a gym, and gosh I hate running, which is why I'm using my PE grade as motivation to run two miles, lol.

Thanks so much for this help I appreciate it.

[Nojeel]

okay
yeah, it's weird, i actually thought i was eating A LOT and maybe that was the problem, but it's really not that much at all o__o unless i'm counting my calories wrong. but i'm pretty much never hungry, except when i get up in the morning. then i go have cereal. XD
when you say change my diet, do you mean eating more calories, but have it be like lean meats and stuff like that? what should i be eating more of and eating less of? i know i eat too many carbs and i'm trying to cut back on that..
thank you for your help!

Ooo..so you consume alot of carbs? That's not really bad, unless your eating the carbs that fall in to the 'bad' category. (i.e refined sugar, processed foods, white flour, etc) Are you taking multivitamins? Fish is a very intricite part of your diet as well (getting your omega-3 and omega-6) Cereal isn't really good for you either, try oatmeal or egg whites for breakfast instead.

[untungl]

Hi guys! I found this great website that I think you should take a look!

http://www.mypyramid.gov/

I'm ~5'2" and 110 pounds, and it's not so much weight I want to lose but the body fat, because even though I haven't gotten a calculation, there's no way my weight is made up of muscle xD

You should probably look into getting your body fat % measured if you're so concerned.
Also, scroll up and read the other questions that nojeel has answered, because chances are the information is there and you DON'T need it to be personally tailored to you.

Lose fat = eat less + exercise more

[PINKXDREAMER]

Well first, how long are you on the treadmill?? Usually, I prefer people walking with dumbells do it as a prework, warmup 10-15min. I honestly don't recommend walking/running with dumbells as your main workout program cause it can get dangerous no matter how light it is, they can unneccessarily cause fatigue and slowly tear down your forearms, biceps and your elbows if you run/walk with dumbells for a long period of time.

oooooh i should probably only use dumbbells for the first couple minutes at most then, huh? yeah, because i'm on the treadmill for around an hour usually.

[minwoogrl]

hello^^
I need some help. I'm 4'11. I started power walking in August last year for about a month+, then I stopped b/c I had school. I was 115 but then it dropped to 106. I started to run in January, but I hurt my leg running. I don't know what happened. The doctor didn't either, he told me to stop running until it stops hurting, which was about a week. So, I've stopped running, because whenever I run my leg starts to hurts REALLY bad, around the thigh area, but it only hurts in one leg. Now I'm 109. I can't seem to lose any weight now. I don't think I consume alot of calories, but then again I don't work out. ><
For breakfast I have a bowl of Trix and a cup of tea.
For lunch I have a turkey and ham sandwich on wheat and sometimes a tangerine. After school I'll eat an apple, and for dinner I eat little rice and some side dishes and soup. I don't drink any sodas.
any advice?

EDIT:
the weird thing is I lost more weight power walking than I did with running. And I ate more when I was walking too.

[Nojeel]

Thanks so much for doing this <3 With summer coming up, I'm sure everyone wants your help And I hope you recover from your fractured ankle very nicely =)

I'm ~5'2" and 110 pounds, and it's not so much weight I want to lose but the body fat, because even though I haven't gotten a calculation, there's no way my weight is made up of muscle xD
I'm eliminating all the processed junk foods, soda, candy, etc. from my diet because now when I look at them I just get a grossed out feeling of what it's doing to my body @_@
I heard that breakfast should be the biggest meal of the day and then the portions should decrease in size as the day gets longer (so dinner would be the smallest meal?) because as the day goes on you would work off the food. Is this true?

As for exercise, I'm getting back into jump-roping for cardio at home. I'm waiting for a yoga DVD to arrive, so I'll be doing that at home as well. I plan on jump-roping on weekends and doing yoga at least three-four times a week.

At school, I take PE so we're required to run one mile every Friday (timed, I have to finish in under 13 minutes and my average time is about 9-10 minutes) and we're also given the option of running an extra mile on Wednesday. I'm planning on running that extra mile every week as well.

I'm starting to walk home from school every Tuesday - Friday (it's a 1.25 mile walk) for some more exercise I can squeeze into my homework time haha.

Does this sound like a good plan to you? Do you suggest anything else? I obviously don't have time to get to a gym, and gosh I hate running, which is why I'm using my PE grade as motivation to run two miles, lol.

Thanks so much for this help I appreciate it.

First, thank you for your concern on my ankle, appreciate it

Breakfast is important, but during a program, every meal is important. You can't skip meals or it will just completely screw up your eating schedule. I see you can't get to the gym, but whether be at home or at your school weight room, you need to incorporate weight training into your program, cardio can only help you so much. You need muscle to help strip off your fat, so the results you want is a toned, athletic girl and not just a skinny girl with flabby arms ya know

Your dinner should be the biggest meal for you, not the smallest. But the dinner meal should not be significantly that much bigger then your portioned meals throughout the day. Your dinner meal should be about 1/2 times more in terms of how much you consume in carbs/fat/protein then your lunch.

Your willingness to work out is great, and cardio training you have currently is fine. I'm glad your enthusiastic about training, but since you have so little time to get to the gym, still try to get that extra weight training in, about 3 times given your current situation, k? Hope this was some help

Hi guys! I found this great website that I think you should take a look!

http://www.mypyramid.gov/
You should probably look into getting your body fat % measured if you're so concerned.
Also, scroll up and read the other questions that nojeel has answered, because chances are the information is there and you DON'T need it to be personally tailored to you.

Lose fat = eat less + exercise more

Thank you for your help, your a lifesaver

[geruhjima]

Ooo..so you consume alot of carbs? That's not really bad, unless your eating the carbs that fall in to the 'bad' category. (i.e refined sugar, processed foods, white flour, etc) Are you taking multivitamins? Fish is a very intricite part of your diet as well (getting your omega-3 and omega-6) Cereal isn't really good for you either, try oatmeal or egg whites for breakfast instead.

it's like carbs you'd find in lowfat granola bars.. basically lowfat snacks, stuff like that.. so i know it can't exactly be "great" XD
i recently started eating lots of fish so i know that's good <333 tilapia fish is like my favorite food now haha
and oatmeal? alrighty.. i have some of that weight-control oatmeal so i'll eat that in the mornings from now on
thank you again!!

[Nojeel]

hello^^
I need some help. I'm 4'11. I started power walking in August last year for about a month+, then I stopped b/c I had school. I was 115 but then it dropped to 106. I started to run in January, but I hurt my leg running. I don't know what happened. The doctor didn't either, he told me to stop running until it stops hurting, which was about a week. So, I've stopped running, because whenever I run my leg starts to hurts REALLY bad, around the thigh area, but it only hurts in one leg. Now I'm 109. I can't seem to lose any weight now. I don't think I consume alot of calories, but then again I don't work out. ><
For breakfast I have a bowl of Trix and a cup of tea.
For lunch I have a turkey and ham sandwich on wheat and sometimes a tangerine. After school I'll eat an apple, and for dinner I eat little rice and some side dishes and soup. I don't drink any sodas.
any advice?

EDIT:
the weird thing is I lost more weight power walking than I did with running. And I ate more when I was walking too.

If your still in pain, i suggest you wait til your free of injuries, before going on any exercise program

[urbanature]

First, thank you for your concern on my ankle, appreciate it

Breakfast is important, but during a program, every meal is important. You can't skip meals or it will just completely screw up your eating schedule. I see you can't get to the gym, but whether be at home or at your school weight room, you need to incorporate weight training into your program, cardio can only help you so much. You need muscle to help strip off your fat, so the results you want is a toned, athletic girl and not just a skinny girl with flabby arms ya know

Your dinner should be the biggest meal for you, not the smallest. But the dinner meal should not be significantly that much bigger then your portioned meals throughout the day. Your dinner meal should be about 1/2 times more in terms of how much you consume in carbs/fat/protein then your lunch.

Your willingness to work out is great, and cardio training you have currently is fine. I'm glad your enthusiastic about training, but since you have so little time to get to the gym, still try to get that extra weight training in, about 3 times given your current situation, k? Hope this was some help
Thank you for your help, your a lifesaver

Thank you very much, I know the school has a weight room but it's hardly ever open @_@ I'll try and fit some weight training in at home, I need some muscle strength lol. I've always had that nagging fear about bulking up but after reading what you've said to others I see it'd be really hard for me to actually reach that stage.

And thanks for answering my question about the meals You're very encouraging!

[babi_girl]

You lost two pounds? That's awesome, keep at it Well some shoulder exercises you can do is dumbell shoulder presses which targets your anterior deltoids which is the front part of shoulders, barbell lateral raises which the lateral/side/upper, reverse flies which targets your posterior (small muscle under your shoulder blades) these are some relatively good exercises. As for your upper/mid/lower back area. For a girl like you who have a genetically broad shoulders, stick too a few free weight exersices and stick to mostly cables. Such as cable rows, cable pulldowns, one handed cable rows. If you don't really recongize the name of some of these exercises, I will gladly send you some links that shows pictures and how to do these exercises correctly.

LOL!! that's right i dont noe what ur are talking about.. please send me the links and pics ... THANK YOU! =)

[Inevitable]

Hi, i have a few questions (hope they havent been asked)

okay first off, wheres your proof of qualification? lol just kidding

anyways...
1. Is there an amount of time that you should wait before sleeping after working out?
2. How long before/after a workout do people usually eat?
3. Is it better to drink whey protein before and/or after working out?
4. I dont lock my elbows when working out due to someone telling me it's bad for the joins, i've never checked the validity of this... myth or fact?

i'm a guy with a high metabolism trying to gain weight, are there any other tips on how to accomplish this that you havent already said?

Thanks in advanced ^^

[minwoogrl]

If your still in pain, i suggest you wait til your free of injuries, before going on any exercise program

no that's months ago. I'm fine now. How do I slim my arms and calves?

[Nojeel]

Hi, i have a few questions (hope they havent been asked)

okay first off, wheres your proof of qualification? lol just kidding

anyways...
1. Is there an amount of time that you should wait before sleeping after working out?
2. How long before/after a workout do people usually eat?
3. Is it better to drink whey protein before and/or after working out?
4. I dont lock my elbows when working out due to someone telling me it's bad for the joins, i've never checked the validity of this... myth or fact?

i'm a guy with a high metabolism trying to gain weight, are there any other tips on how to accomplish this that you havent already said?

Thanks in advanced ^^

Lol. Answers to your question

My qualifications are staring right at me hunged on my wall.

1st: You can sleep anytime you want, naps throughout the day are very important as well.
2nd: Eat 30-45min before a workout, preferably a meal with slow digesting carbs. You want to consume creatine immediately after a workout, then wait 30min and consume roughly 40-50g of protein. If you dont' have creatine then you need to eat some fast digesting carbs with your meal.
3rd. Both, ideally, you can dirnk a protein shake for preworkout about an hour and a half before your workout and drink it again about 30 min after your workout.
4th. myth and a fact, dont' lock out your elbows in bench, curls. You can lock your elbows out on the downward motion of the rope cable pulldowns and the standing straight armed cable pulldown

You need to EAT, and I mean like a horse, if your a hardgainer like myself, you need to eat alot, trust me and I kid you not.

[untungl]

2. How long before/after a workout do people usually eat?

Lets see how you feel after you work out on a full stomach (or an empty one, as the case may be).

[foreverandaday]

How many miles should I be running/jogging in order to burn off some fat. My intake is around 1200-1400, usually 50-30-20. I've been trying to cut down my carbs to 40, but yeah, not successful.

Thank you =)

[pearly_x3]

i have these really muscular legs (claves and thighs)
what exercises can i do to reduce the muscles on my legs?
thanks a lot : ]

[untungl]

How many miles should I be running/jogging in order to burn off some fat. My intake is around 1200-1400, usually 50-30-20. I've been trying to cut down my carbs to 40, but yeah, not successful.

Thank you =)

What does 50-30-20 mean? Is there some kind of secret message that only personal trainers can read? And if I get certification, will I also become a magical, all-knowing calculator that can tell you exactly what you need to do without knowing everything about you? And even then, if he gave you a number would you do it?

[Nojeel]

How many miles should I be running/jogging in order to burn off some fat. My intake is around 1200-1400, usually 50-30-20. I've been trying to cut down my carbs to 40, but yeah, not successful.

Thank you =)

You'll burn fat regardless of how many miles you run. technically, a person who runs a mile in about 6:00-6:30min will burn about 90-100 calories a mile. There's your math . But you don't want to just burn calories that way, you need to do weight training.

And the 50-30-20. I'm assuming that means your getting calories your consuming are 50%carbs, 30%protein and 10%fat correct, that's fine, but what's your height and weight?

i have these really muscular legs (claves and thighs)
what exercises can i do to reduce the muscles on my legs?
thanks a lot : ]

It's great to have muscular legs

But i'm guessing you want a more lean and toned look correct? Do cardio, keep doing the weight training on your legs that your doing now, but don't lift so heavy, keep it moderate. 3-4 sets 12-16reps.

What does 50-30-20 mean? Is there some kind of secret message that only personal trainers can read? And if I get certification, will I also become a magical, all-knowing calculator that can tell you exactly what you need to do without knowing everything about you? And even then, if he gave you a number would you do it?

It would be really alot more helpful for me if the posts were a little bit more elaborate. Please

[foreverandaday]

What does 50-30-20 mean? Is there some kind of secret message that only personal trainers can read? And if I get certification, will I also become a magical, all-knowing calculator that can tell you exactly what you need to do without knowing everything about you? And even then, if he gave you a number would you do it?

WOW YEAH IT IS A SECRET MESSAGE! I can't believe you figured it out, only PERSONAL TRAINERS CAN READ IT. WOW you really do deserve something grand for that.