[Nojeel]

Q1: What is the best excercise routine to allow yourself to have a nice curvy butt? (this is a serious question, btw)

Q2: Is it true that if women concentrate on building up their chest area via excercise, they'll end up with a bigger bust? I was told this and I don't think it's true. In fact, I believe that the opposite will happen.

Squats (any form; atg, wide-legged, hack, etc.) step-ups, running up stairs, box jumps, lunges, leg presses, leg kickbacks (on machine)

No, there is no scientific proof that doing chest exercises will increase bust size, but rather it's been proven to give you a more firmer and defined bust.

Wow I see a lot of helpful info here, but I have a question regarding food...I can't stop snacking. Everytime I sit in front of my computer or tv, or even in class, I get the urge to eat. I don't have lunch in school (my school has problems), and so what I do is buy snacks (usually cookies, chips, rice krispies ect.) to school to satisfy these cravings, which is really bad because I would eat them whether I'm hungry or not just to ease the boredom of school. I have tried bringing healthier snacks like sandwiches or nuts (which is really expensive by the way), but they get kinda boring. I guess what I'm asking here is, how can I get rid of this horrible habit of snacking so much?

Will power.

I suggest you really need to re-evaluate on your seriousness to weight loss, cause you will never achieve it if you don't have the right mind set. You'll be surprised what your capable of if you really put effort in to it and not beat around the bush.

hey i've been wondering...

in order to get more or less a six pack abs, do you have to train with weights or can you achieve it only by doing different sorts of sit-ups and crunch?

im really skinny so i can somehow see my abs when i expire all my air but can it get even more visible if i keep doing sit-ups? i've been doing it 100 to 150 everyday for 2 months and i sort of see a difference... but can it get even better without machines?

thanks

Weights help you achieve muscle in your abdominals, but to have them show you need to emphasize cardio alot more and really shape up your diet.

You can do a million situps a day, do roman crunches with a 100pd plate, it doesn't matter how much crunches you do, it will never show unless you burn the fat on top of it. Cardio+strict diet is the real key in having a great looking set of abs.

hello nojeel!

first off, i want to thank you for creating such a helpful thread ^^ i tried reading every single page and i have a question myself~

i see that you seem to emphasize on eating 6-8 mini meals throughout the day. can you give us an example of a list of mini meals and what time it should be consumed at? so basically, a menu please XD

thank youu~

That really depends on how much you need to intake daily. You must know how much carbs/protein/fat you need for you to setup your own meal plan, you need that information first before you start on your eating program.

thank you !
i will run... its just that im still scared of getting bulky legs But i'll take your word for it

one last question...

if i stop running, if ever, will THAT make my thighs bigger?

If you have generally a well defined legs that has a good amount of muscle mass, you generally want to maintain it. Typically it is diffcult to lose muscle mass quickly, strength can be affected but muscle takes a longer time to actually deteriorate.

So to your question, absolutely not. If you stop running your thighs will not get bigger, your thigs will get weaker and lose muscle and strength. Your thigs only get bigger when you gain excess fat from overeating and gaining alot of fat that increases your weight dramatically.

[Elee]

So to your question, absolutely not. If you stop running your thighs will not get bigger, your thigs will get weaker and lose muscle and strength. Your thigs only get bigger when you gain excess fat from overeating and gaining alot of fat that increases your weight dramatically.

Thank you

i shall be back.. maybe tomorrow or wednesday with more questions
but ive backtracked and it kinda answered alotta questions.
so enough for now.

thank you.

btw. your awesome

[erure]

Hi! I'm trying to lose weight... I go out every night to this big field behind my dorm and walk at least 5 laps around it (I think it's about a quarter mile long, the circumference of the field...)

Do you have any tips on dieting? I'm trying to not eat after 6 but it's really hard T-T Plus I'm studying all week this week for finals and I want something I can eat at the library that's not fattening but not difficult to take around because there's a cafeteria nearby but it only has fattening food X_X

How nutritious is a jamba juice smoothie? Like strawberries wild...

Thank you >___<

[bLufurBaLL]

wow this is soo cool heh thanks a lot

so Nojeel..
I'm a guy
I want to get toned/muscular like.. hmm close to cristiano ronaldo kinda .. (the soccer guy) not super buff but not too skinny too.. where you can see muscles, but not bulging.. less buff and big a you.. >_<

I'm 5'8.5 and 145 lbs (is that good?)
I'm pretty athletic and toned.. but I'm not ...uh ripped.. er..
my questions are-
1) Do you have a recommended workout for me..? hehe
2) What should I eat mostly specifically (i try to eat healthy stuff though, like chicken, fish, or pasta)?
3) And what should I avoid?
4) What kind of nutrients should I focus on getting a lot of?
5) How much/often should I eat (since it's summer.. I wake up at like 12.. lol it eat lunch.. then I kinda small snack all day.. and then I eat a medium sized dinner)?
6) also should I use protein drinks (any recommendations?)? (i take vitamins daily..btw)

my workout now is about either 3 mile run a day .. or 6mile run one day and easy biking the next.. sometimes I put in like 30 push ups/ 20 bicycle crunches or whatever/ and maybe 15 pull ups once in a while.

7) Oh, and can you give me some six-pack advice? like now I have.. a one pack with lines kinda thing.. what's the best workout and.. and stuff like that.. you mentioned cardio and diet.. but if I should eat more then will I be able to get the six pack? plus by cardio, you mean I can run and eat without doing crunches to get a six pack?
8) can you give examples of fast/slow digesting carbs?
9) "eat like a monster" like big mac and pizza monster with coke.. or chicken and salad with water kinda monster?

Thanks!

[monchichi]

Squats (any form; atg, wide-legged, hack, etc.) step-ups, running up stairs, box jumps, lunges, leg presses, leg kickbacks (on machine)

No, there is no scientific proof that doing chest exercises will increase bust size, but rather it's been proven to give you a more firmer and defined bust.
Will power.

Thanks mister muscle!

[SeoulSpirit]

hey
this seems like a great thread

I have been trying to get a six/eight pack for awhile now, doing alot of crunches and side crunches and running/biking constantly in addition to that, but now i only have the upper ab muscles and almost nothing on the lower.. what are some exercises for working your lower abs?

thanks

[dudnaito]

okay i backed tracked 10 pages so i hope i dont repeat any questions.
besides from looking at websites to know how many calories you consume.
is there a way to know how much carbs you eat by looking at the food? like breaking down the food and add it up? like a peanut butter sandwich.
bread would be ____ calories
peanut butter ___ calories
jelly ___ calories.

i hope you get what im trying say.
And i was wondering, what you should put in a sandwich for lunch if you wanna lose fat and gain a bit of muscles.
and what you REALLY need to eat for dinner, rather than just a salad, because my mom wont allowed that. maybe a small bowl of rice? and if i do eat salad, what can i put in it?

I'm 5'1 and about 135 pds :S
weight doesnt really affect me, its just the fat.

my workout plan :
9-10 mins on the treadmill 5.2 mph i get lazy to run -__-"
5 mins walking on treadmill 3.0 mph
15 mins on this machine, its seems like your walking up the stairs.
100 inner hip abductions
thats about it, and then im going to add 20 laps in the pool within 25 mins and jump rope for 5 mins a day.

since school will be ending soon, im going to try this about 3 times a week.
my goal is to lose 5-10 inches on my butt, stomach, and thighs. before july 15.
yes i know there is no such things as spot reductions, but i mean overall, will i be able to lose at least in those 3 parts.
do you think this is a good plan? and/or what else might i need to work on?
thank you.

and LOL i think at least one of you should do a FAQ page, instead of taking your time and telling ppl to backtrack the pages.

Just to add a bit to nojeel's reply, i'm not sure i wholly agree with your take on eating a slightly larger dinner. It should be inconsequential for the most part, but i think that's too much of a bodybuilding mentality (eat before sleeping, so you have adequate nutrients to build muscle while sleeping). The important thing is to go from carbs--> protein as the day passes from a purely fat-loss perspective.

Also, you really should consider actually "running/sprinting." I'm a firm believer that you have to be intense in your cardio routine than to basically confine your body to pre-set patterns that it'll get accustomed to. If you don't feel as if you're truly exerting yourself, you're probably not, especially with just walking on the treadmill. Not expecting you to suddenly run 11 mph, but you should build up to a respectable number. And i may catch a lot of flak for this, but i think the stairmaster's probably one of the most ineffective cardio machines out there. Too many cardio machines require a level of will power that most people frankly don't have. Swimming, rowing, stairmaster, these "COULD" be great cardio exercises, but people stop whenever they don't feel too good. The treadmill in a moderate to high-level intensity usually pushes a person to at least "finish" their goal by programming your routine into a machine. Let's be frank here, about 90% of the people here won't reach their goals or even come close to it. They won't read articles, spend money except on useless equipment, or go out to the gym early in the morning. Why do you think people here use cd's and tapes even when they have a car, they don't want to be bothered with having to even walk out their door.

And 5-10 inches.... collectively in all areas... by July 15? I don't think it's likely. If you had the physical frame and metabolism to achieve that, you'd probably be in decent shape even if you abuse your body with carbonated drinks, etc...

I think it's important to set realistic long-term goals. I don't mean in your head. I mean, break out one of those huge calendars, and actually set realistic goals in a week to week or better a month to month basis. Like Nojeel said, it's just "will-power." There's no secret magic way, and why 100 hip abductions??? You can lift 10 lbs using a hip abduction machine a thousand times, and you'll have achieved very little. It's better to actually choose a challenging amount of weight and go from 8-15 reps.

And as gender-biased as it seems, i don't think we should be answering guy's questions about working out. There's a perfect website for that: bodybuilding.com. The website can't be recommended enough, and it has enough info to fit into yale's library.

As for a FAQ, wasn't that done last year, and didn't it utterly fail? I'd be willing to do one if nojeel's too busy. Obviously, he and others could step in and offer modifications over time, and i could simply edit the first post. I'll do it just to hopefully create a dam for all the horrible workout info. given here, and because studying for the LSAT's is mindnumbingly boring. Once again, nojeel, many have tried to create FAQ threads, and i don't recall any one of them really making even so much as a dent on general soompier's understanding of health, nutrition, and fat loss.

[Nojeel]

Just to add a bit to nojeel's reply, i'm not sure i wholly agree with your take on eating a slightly larger dinner. It should be inconsequential for the most part, but i think that's too much of a bodybuilding mentality (eat before sleeping, so you have adequate nutrients to build muscle while sleeping). The important thing is to go from carbs--> protein as the day passes from a purely fat-loss perspective.

True, but the slightly larger dinner I implented was used as an example (i.e the chicken breast, vegetable, and some slow-digesting carbs) and honestly this would really amount to only 350-450 calories with the % from carbs being 30%, protein 45%, and fat be 25% from that meal, so that's not ideally too far away from the usual 300cal per meal diet for an average 5'6-5'8 165-170pdr. I agree on eating, but not just anything...your suppose to consume slow digesting carbs before sleeping to help the breakdown of nutrients but it is also to keep you less hungry throughout the night while you sleep. Cause all fast carbs will do is spike your insulin levels and ruin the balance of your glycogen level. I'm sure your aware that it's great and essential for post-workout but throughout the whole day is not really recommended.

Also, I appreciate you help answering questions for members, are you a fitness enthusiast as well or studying fitness and exercise physiology? Cause you have great knowledge in health & fitness which is awesome!

May I ask what kind of training your currently on? are you in maintenance/strength/compeitition stage or doing recreational training? Cause if your on a strength training program, there's a great program I've beening developing that uses HST principals with plyometric movements. I've been implementing this for about 6 weeks now (since my ankle injury) and I've actually increased in strength by15% which is amazing for me based on my size currently.

And thank you for your suggestion of helping to create an FAQ, I think it is a great idea, I think it would be nice to put one together, but like you said..it might be a hassle.

[Susq]

what can i do to get rid of my belly fat? I'm doing crunches, bicycles, and reverse crunches. What else can i add onto it?

[EYJAYJAY]

yo buddy. long time no talk. how have u been? i actually had to come down for a quick haircut so i already did that. but i will be down to hotsprings again in the first half of july for another one and we should meet then. this one was a rush lol, very sorry!

and also, i think you might be the right person to ask this too. how do u motivate yourself or just force yourself to workout? when i worked out bfore, i can make myself go like 5 times a week for about a month straight, but when i see results i automatically go "ah.. im doing good, i can slack off a little" and that slacking off a little turn out to be slacking off a lot. and right now i dont have any way to get me started again

[Nojeel]

hey
this seems like a great thread

I have been trying to get a six/eight pack for awhile now, doing alot of crunches and side crunches and running/biking constantly in addition to that, but now i only have the upper ab muscles and almost nothing on the lower.. what are some exercises for working your lower abs?

thanks

There is actually no 'lower abs'. Your abdominals are one large muscle group that we distinguish it by different sections. People differentiate certain areas by saying we have upper, middle, and lower abdominals; that is false and they just use that to try and emphasize during exercises. When you do crunches on the floor, your targeting your all your abdominal muscles except for the obliques generally (unless your doing twists), but, for example, if you lift your legs in the air and do crunches or V-ups, your giving yourself and allowing more range of motion so that the contraction will have a better effect when performing the movement of the exercises, makes sense?

yo buddy. long time no talk. how have u been? i actually had to come down for a quick haircut so i already did that. but i will be down to hotsprings again in the first half of july for another one and we should meet then. this one was a rush lol, very sorry!

and also, i think you might be the right person to ask this too. how do u motivate yourself or just force yourself to workout? when i worked out bfore, i can make myself go like 5 times a week for about a month straight, but when i see results i automatically go "ah.. im doing good, i can slack off a little" and that slacking off a little turn out to be slacking off a lot. and right now i dont have any way to get me started again

You already came down to hot springs? Rats! That's cool, just let me know when you come back down to town, I'll definately treat you to some lunch and we can discuss about your fitness goals.

Honestly, I"m never satisfied with my body. I always want to improve, I always want to be stronger, faster, more agile, more healthy. Because living good, eating smart and feeling great about yourself not only effects you physically but mentally as well. It's a stress reliever to me personally, I love what I do and I love helping people with the little knowledge I have, it's part of my life. I'm not saying health in fitness should be your life, but part of your lifestyle, that's what personally drives to me to continue what I do and always go for higher goals.

What I do is I make a checklist for myself, once I reach that goal, I go to the next step and each time I reach a goal, I treat myself to a big fattening cake and some pizza, hahaha. It's just something for me to look forward to, you can't live life without rewards you know,

[akanesan]

hi~~
this looks interesting haha..
and i have nothing to do in the summer ><!

so...i'm back from college...and yes i did gain weight....¬¬....
darn freshmen 15 and midnight munchies!!

so i'm 18
5'3" , ~130lbs

ok, so what should i do if i want to lose inches off of my waist
tone my thighs and calves (because they're BIGGG), lose belly fat, and more toner arms??...lol
ok so...overall a better figure and healthier body

i play tennis on occasions and do crunches lol

also...what i eat is based on what my mom decides to cook... x_x;

ps. any ideas to getting rid of stretch marks?

thank you~~ ^^

[EYJAYJAY]

There is actually no 'lower abs'. Your abdominals are one large muscle group that we distinguish it by different sections. People differentiate certain areas by saying we have upper, middle, and lower abdominals; that is false and they just use that to try and emphasize during exercises. When you do crunches on the floor, your targeting your all your abdominal muscles except for the obliques generally (unless your doing twists), but, for example, if you lift your legs in the air and do crunches or V-ups, your giving yourself and allowing more range of motion so that the contraction will have a better effect when performing the movement of the exercises, makes sense?
You already came down to hot springs? Rats! That's cool, just let me know when you come back down to town, I'll definately treat you to some lunch and we can discuss about your fitness goals.

Honestly, I"m never satisfied with my body. I always want to improve, I always want to be stronger, faster, more agile, more healthy. Because living good, eating smart and feeling great about yourself not only effects you physically but mentally as well. It's a stress reliever to me personally, I love what I do and I love helping people with the little knowledge I have, it's part of my life. I'm not saying health in fitness should be your life, but part of your lifestyle, that's what personally drives to me to continue what I do and always go for higher goals.

What I do is I make a checklist for myself, once I reach that goal, I go to the next step and each time I reach a goal, I treat myself to a big fattening cake and some pizza, hahaha. It's just something for me to look forward to, you can't live life without rewards you know,

ah thats a good idea. i should check on that sometime. do u use msn or aim? ill definitely let u know when i hit up hotsprings next time

[tokix7]

Just a question, but do you think 98 lbs. is too skinny for a height of 5'2?
I don't weigh that much, but I was just wondering. =]

[Nojeel]

Just a question, but do you think 98 lbs. is too skinny for a height of 5'2?
I don't weigh that much, but I was just wondering. =]

It's pretty slim, yes.

[bLufurBaLL]

just letting you know.. you forgot to answer my question on page 28 .. >_<

[SEaCrET_WisH]

Sorry to bother, but u missed my post on page 26, post #518.

Thanks for creating the thread though.

[strykers12]

nojeel what are your lifts for the big 3

[untungl]

nojeel what are your lifts for the big 3

he posted them before:

My stats currently:

134pds natural, I can cut down to as much as 124-127pds without muscle loss.
Bench: 255pds 1RM
Deadlift: 355pds 1RM
Squat: 275pds 1RM
Barbell Curl: 105pds 3-4reps
Clean & Jerk: 205pds 1RM
Snatch: 175pds 1RM

just letting you know.. you forgot to answer my question on page 28 .. >_<

No offense, but you asked questions that you could've answered yourself had you even read the earlier posts in this thread as the answers don't need to be personally tailored to you.

First off, you need to engage in resistance training. Your "workout" is awful.
Your diet also needs work. I assume you're trying to gain mass, so diet should be high protein, moderate carbs, and moderate fat. Eat every 3 hours in moderate portions. You're practically starving yourself as it is.
You have to eat more to gain weight, yes, and if you don't eat clean your abs will lose some definition. Ab work contributes to a six-pack, but diet is a very important part as well. (question 7)
When he says eat like a monster, you eat like a monster. Are you seriously thinking he means you should eat big macs and pizzas followed by coke? Bodybuilding is not rocket science. You'll need to eat 3000-4000 calories, which is pretty much twice the amount that normal people should eat. (question 9)

[strykers12]

concise and direct advice but a bit harsh

bodybuilding is not rocket science but its something you dont realize how simple it is until you have been actively living the lifestyle for awhile.

for newcomers, it seems mad complicated and even reading a forum's worth of posts won't lessen the confusion that experience would

oh ya he doesnt need to eat 3000-4000 calories. are you crazy.
have you even seen cristiano ronaldo? hes small!

the dude will probably end up getting fat if he ate 3000-4000 calories because he doesn't know what to eat nor use those calories in a practical manner

if you want to look like cristiano ronaldo, eat clean and just do a lot of cardio. you should weightrain but you dont have to

you would look, feel, and live better if you weightrained and set higher standards for yourself but its perfectly understandable to want a small cut body