[WitchGoddess]

I run like five miles every day. People told me that your calves only get big if you sprint. Mine are huge and I thought running long distance would be safe. So how do I make my calves smaller, but continue running? I want to stop scaring people with them.

[sueyun x3 minwoo]

omg i love this thread.

hehe hi Jon.
I finished track about three weeks ago and I'm starting cross country in about the end of August.
but usually I don't exercise at all during the summer and put on a few pounds every summer, then lose it once school starts since i'm moving around a lot.

Well my question is, are there any exercises, running, jogging, sprinting, stretches, or type of food that I should do and eat to keep myself prepared for cross coutnry so it's not a sudden shock for me when I start it? Or should I just jog long distances over the summer a lot and do my push ups and sit ups?

My ususal diet consists of a lot of meat, rice, noodles, bread, and a lot of junk food like pizza and fries. But I try to lay off the soda, chips, and chocolate if that makes any difference.

Oh, and I'm age 14, 15 this year, around 5'4 and I weigh around 110 if that makes any difference to what exercises I should do.

Also, by the end of Cross country season, I want to try to just tone my body a lot more toned since right now it just seems to be a lot of flab.

And I think I should add that this is my first cross country season too. But I want to be able to run for at least 30 minutes straight without getting too overly tired.

Is this all possible at all? ><

[muhsheesuh]

wait I'm confused.. so do I do cardio to get rid of fat.. then gain 12lb of muscle.. but if muscle weigh more than fat how do I maintain a 145..umm >_<
so would I lose 10 lb by running.. the gain it back by lifting?

btw.. I didn't mean anything mean when I said "beach body" or "gym all day" .. I was trying to give an idea.. sorry.

you should not go by bodyweight because you can weigh a certain weight and have a low bmi and still look like utter crap, instead you should try to lower your body fat percentage and gain lean muscle mass which will overall make you look more slim and toned

Hi! So I've been working out for almost a year now. In the beginning I used to work out everyday, but now that I work from 9-5 sometimes later, I find it hard for me to go to the gym everyday.

My question is I'm 5'2 and I weigh 130 right now and would like to drop another 15 lbs.

When I go to the gym I usually take the different classes that they offer, but if I don't make it on time for the class I am on the elliptical for 30 minutes and then lift weights on the machines. Should I change my routine? Should I start to jog in the morning and lift weights at night? I need suggestions. My diet has changed a lot since I've been back from college.

This is what I eatting schedule

Breakfast 7am- 1/4 bowl of rice with whatever my mom makes for breakfast, or sometimes whatever was left over from the night before.

Snack 10am-yogurt

lunch 12pm- usually a lean cuisine or a smart one dinner, if I don't bring my lunch, usually a salad of some sort.

snack 4pm- a sandwich bag full of carrots, tomatoes, and grapes

dinner-6/7pm- rice with whatever my mom makes for dinner, (chicken, fish, beef)

I need help!

get a lot more protein in your diet and generally running in the morning on an empty stomach and lifting weights later in the day is better

Does anyone know what kind of workout to do to keep my biceps from growing inwards? ie. the side closer to my body is growing faster than the outside part of the biceps...

i think the inner part IS the bicep muscle, the outside is probably just some fat or skin

hi im a guy age: 18, weight: 145, height: 5'9

my plan right now that i follow is this:

5 day a week program

Days 1,4

• 5-10 minute warm-up
• 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
• 5-10 minute cool-down
• 10 minutes stretching

3 sets of 8-12 repetitions:

• Leg press
• Leg extension
• Leg curl
• Standing/seated calf raise
• Lat pull down
• Seated row
• Biceps curl

Days 2,5

• 5-10 minute warm-up
• 20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
• 10 minutes stretching

3 sets of 8-12 repetitions:

• Chest Press
• Inline chest press
• Shoulder Press
• Lateral raise
• Triceps extension
• Triceps push down
• Abdominal crunch

Day 3

• 5-10 minute warm-up
• 30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
• 5-10 minute cool-down
• 10 minutes stretching

3 sets of 15-20 repetitions:

• Abdominal crunch

can i get some feedback/advice on my plan? My goal is for muscle growth and wieght gain. Thanks!

you are forgetting two staple exercises that is necessary for anybody who lifts weights - deadlifts and squats
also for full body workouts i like to separate upper body and lower body; i do legs one day then upper body the next

you should also be eating a lot of protein preferably more than 1.0 x your lean body weight try to stick to clean whole foods such as chicken, oatmeal, tuna, veggies, etc.

[steph3n]

a few pages back, i asked some questions about abs muscle and you told me in order to have a nice visible set of abs, i have to to cardio and get rid of the fat between the skin and the muscle


now...if i do real bicycle, is that considered cardio? if so, how many miles or km should i do per day? and how long does it take to get results if i do it every day? approximatively of course.

thanks !

[SOCKBUNNY]

These are just for my curiosity... What's the difference between jogging and running? I know jogging is slower but, exactly how do you determine what is what?... oh and how fast is it considered sprinting?

Also, I've started training for cross country for the fall and I realized my right knee and especially my right ankle have gotten weaker from injuring them snowboarding in the winter. The official training season doesn't start until August and I haven't been able to talk to the coaches so I need some advice. I'm wondering what can I do to strengthen up my knee and ankle and keep them stable?

[Nojeel]

These are just for my curiosity... What's the difference between jogging and running? I know jogging is slower but, exactly how do you determine what is what?... oh and how fast is it considered sprinting?

Also, I've started training for cross country for the fall and I realized my right knee and especially my right ankle have gotten weaker from injuring them snowboarding in the winter. The official training season doesn't start until August and I haven't been able to talk to the coaches so I need some advice. I'm wondering what can I do to strengthen up my knee and ankle and keep them stable?

If your still in pain then don't put unnessecary strain on your knees and ankle, you should only consider rehabilitation if your range of motion is not complete and/or if the healing process is taking longer then usual and your still having difficulty.

Basically...

Jogging=Running
Sprinting=Running

Running is a termonology used for the both above categories. Your jogging when your going about 60%-80% of your max speed and it's usually for longer distances, wheras sprinting is your going at full 100% speed but for short distances.

a few pages back, i asked some questions about abs muscle and you told me in order to have a nice visible set of abs, i have to to cardio and get rid of the fat between the skin and the muscle
now...if i do real bicycle, is that considered cardio? if so, how many miles or km should i do per day? and how long does it take to get results if i do it every day? approximatively of course.

thanks !

Riding a bicycle is excellent cardio, 10-15min warm up+stretching is required before. Go at a moderate pace and you can get a great workout if you go at it about 45-50min. You can roughly burn about 500-600calories at that pace, more if you go at it more intenstly.

[l3aby143]

good luck buddy, u'll be very busy for the enxt month or so since there are SO MANY soompiers that are female! in addition, it is the season to get fit and look sexy in their bikinis. i would totally ask u about how to get a sexy waist and awesome looking butt but i guess im cool with my fatness. hows the ankle? lolz

[Nojeel]

[font=Arial]omg i love this thread.

hehe hi Jon.
I finished track about three weeks ago and I'm starting cross country in about the end of August.
but usually I don't exercise at all during the summer and put on a few pounds every summer, then lose it once school starts since i'm moving around a lot.

Well my question is, are there any exercises, running, jogging, sprinting, stretches, or type of food that I should do and eat to keep myself prepared for cross coutnry so it's not a sudden shock for me when I start it? Or should I just jog long distances over the summer a lot and do my push ups and sit ups?

I'm assuming since it's cross country it's for long distance correct? Generally, you want to try and increase the distance your running at every session for about .5 (1/2) mile.

For example if you training for a 5k race (3.1miles) Depending your level of fitness, I"m going to guess your in pretty good shape; what you want to do is not only increase in distance every session but also gradually increase your speed. you can try learning some plyometric exercises.

week 1, you can run a mile in 7:00, on your next session try to decrease it by 5-10sec. Now, I don't know how long you'll have to train for the event, but you have to put your training on a schedule between now and the competition date so you can adjust your increase in speed and distance accordingly, you don't want to get burnt out by the time you need to compete.

I run like five miles every day. People told me that your calves only get big if you sprint. Mine are huge and I thought running long distance would be safe. So how do I make my calves smaller, but continue running? I want to stop scaring people with them.

running doesn't make them smaller, unless it's completely fat then they are not going to get 'smaller' You don't get 'bigger' calves from running but better yet, you build great muscles for your calves, that's the difference. If your calves are naturally big then that's how they are, if it's fat then you will lose size and generate more muscle and get a slimmer look with cardio and weight training + with a proper diet

good luck buddy, u'll be very busy for the enxt month or so since there are SO MANY soompiers that are female! in addition, it is the season to get fit and look sexy in their bikinis. i would totally ask u about how to get a sexy waist and awesome looking butt but i guess im cool with my fatness. hows the ankle? lolz

I can tell, lol. My ankle is getting better, thank you for your concern.

[FusionGT2]

Although I'm a health fanatic I cant seem to figure out this one thing. How the heck do you get rid of lower AB fat?! When I do crunches and sit ups they generally just work the upper abs and those are fine. But when i see my abs in the mirror, they just arent shaped right. Its...strange.. At the moment I run distance (6miles) on mon/wed/fri and on tues/thurs I do sprints (200s and 300s) on the track. What else can I do to shape up my lower abs??

[tungywungy]

Although I'm a health fanatic I cant seem to figure out this one thing. How the heck do you get rid of lower AB fat?! When I do crunches and sit ups they generally just work the upper abs and those are fine. But when i see my abs in the mirror, they just arent shaped right. Its...strange.. At the moment I run distance (6miles) on mon/wed/fri and on tues/thurs I do sprints (200s and 300s) on the track. What else can I do to shape up my lower abs??

Well you got the running down but you might want to reduce the distance and # of days of the 6 mile run.. Trick your body b/c it's probably used to the 6 miles, add in some up and down stair running or uphill runs, or even some interval training . Add in some weight training and reduce your calorie count. And keep eating healthy. Stay around 2000 calories if you can depending on your body size..

[FusionGT2]

Well you got the running down but you might want to reduce the distance and # of days of the 6 mile run.. Trick your body b/c it's probably used to the 6 miles, add in some up and down stair running or uphill runs, or even some interval training . Add in some weight training and reduce your calorie count. And keep eating healthy. Stay around 2000 calories if you can depending on your body size..

Hmm that must be it. The eating healthy part. At the moment I'm 5'8 148lbs or so. I lift weights (Curls, Bench, Dips, Sit ups, Crunches & Push Ups) mon/wed/fri also.

[ordinarydaysx]

hi,
i'm 17, i'm 5'3 and i weigh 144
summer cross country just started for me. we have workouts 4 times a week. ususally, we run about 5 miles a day, rotating long run, workout, recovering run and such. we also have core workouts 2 times a week. at 7 in the morning during the season, i dont gain weight but i also dont lose weight. i want to lose 20 pounds over the summer, so by the end of august, i want to be arount 124. i want to know what kinds of activites i should be doing to be able to lose the weight. i also walk about 45 minutes a day.

here's my eating habits.

before workout at 6:30- breakfest bar or a yogurt
after workout- granola bar with lots of water
lunch- some type of carb such as pasta or rice or noodle with protein ie. beef or chicken
snack- fruits
dinner- rice with whatever my mom makes-typical chinese dinner. i usually try to eat before 7 so that it gives my three hours before i go to sleep
after dinner- fruits- usually a serving or two of apples, pears, melons

i'm thinking of replacing my lunch with a lean cusine meal. what do you think?

i'm also going to start going to the gym in the afternoon, i want to take a pilates and a yoga class to make my muscles more lean. my muscles in my legs are huge so i want to make them more long and lean . what do you suggest i do??

THANKS!!

[FusionGT2]

hi,
i'm 17, i'm 5'3 and i weigh 144
summer cross country just started for me. we have workouts 4 times a week. ususally, we run about 5 miles a day, rotating long run, workout, recovering run and such. we also have core workouts 2 times a week. at 7 in the morning during the season, i dont gain weight but i also dont lose weight. i want to lose 20 pounds over the summer, so by the end of august, i want to be arount 124. i want to know what kinds of activites i should be doing to be able to lose the weight. i also walk about 45 minutes a day.

here's my eating habits.

before workout at 6:30- breakfest bar or a yogurt
after workout- granola bar with lots of water
lunch- some type of carb such as pasta or rice or noodle with protein ie. beef or chicken
snack- fruits
dinner- rice with whatever my mom makes-typical chinese dinner. i usually try to eat before 7 so that it gives my three hours before i go to sleep
after dinner- fruits- usually a serving or two of apples, pears, melons

i'm thinking of replacing my lunch with a lean cusine meal. what do you think?

i'm also going to start going to the gym in the afternoon, i want to take a pilates and a yoga class to make my muscles more lean. my muscles in my legs are huge so i want to make them more long and lean . what do you suggest i do??

THANKS!!

Two things I suggest you do immediately is lay off beef. Beef bulks you up, so you should stick with fish and leaner meat like chicken. Also, you should try to take Whey Protein shakes after your runs. What whey protein does is make your body leaner, lose more fat and gain muscle. It pretty much balances your body size to be ideal to what your activity is.

[Nojeel]

hello!
there's a banquet coming up in two weeks.
what's the most effective way to shed a few inches?

in two weeks? that's cutting it too close and you really won't notice hardly any results in two weeks of training and dieting, you can maybe at most lose 2-4pounds in a healthy fashion.

thanks for creating this thread and your injury recovers nicely. From what I've seen so far its very helpful. I was gonna read all the posts before i ask my question - so i dont sound ignorant. But i only manged to page 6.

Ok, lets get down to business, i'm 18 asian, 155cm, 57kgs and BMI 23.7 (whihc is in teh normal range, but i wanna have a BMI of 20, which means 48 kgs). From what i read you most important advice is: Do EAT, but use more energy than the food provided you with for the day so you can burn the fat in your body. You repeated it alot, so i think its stuck in my head now (LOL! thats how i learn, repetition).

QUESTION: I wanna lose weight (ideal weight is 48kgs) but i'm extremely unfit and LOVES food (starvation is out of teh question, cuz then i go and binge!). What do you recomend as do-able excercises for beginners/lazyasses such as myself? Also, what types of food do you recomend and what other foods besides spicy stuff and caffeine that increases your metabolism?

Thanks!

Starvation should never be in any question

Slow-digesting carbs, foods with alot of fiber, water of course, low-fat dairy, fruits (especially grapefruit), oatmeal, antioxidents, guarana extract, maltodextrin, tea are just a few types of foods that boosts metabolism.

[XxMrsKimJJxX]

Oh, its so nice to have you around to help us the professional way.
I need some advice too.
I'm now 94.6 pounds, 5'1''.
The problem is that I've underbelly and all the sit-ups and crunches can't tone up my lower abs.
What should I do?
I'm now on a diet and have slim down a little on my thighs and hands but nothing will do for my lower abs.
I've tried vibrating machine and done cardio twice a week for 1 hour.
What should I do?
I also understand that people with less pounds need to workout more to burn more calories right?
So does that means that as my weight goes down, I have to do cardio for a longer time and at higher intensity?

Sorry for the messy questions.

[Nojeel]

Does anyone know what kind of workout to do to keep my biceps from growing inwards? ie. the side closer to my body is growing faster than the outside part of the biceps...

Your bricep brachii is one muscle that consist of two heads, the long (outer) and short (inner) I have absolutely no explanation and I'm having trouble how your short head grows more faster then your outer head, that's really impossible for that to happen, your basically saying that your arm is lopsided on each side of your biceps. sorry, but I have no answer for this question because I have never heard of this before

[FusionGT2]

So Nojeel what's your take on my question about lower ab fat? What would be the best way to get rid of it and make it become flat/fit again?

[Nojeel]

Oh, its so nice to have you around to help us the professional way.
I need some advice too.
I'm now 94.6 pounds, 5'1''.
The problem is that I've underbelly and all the sit-ups and crunches can't tone up my lower abs.
What should I do?
I'm now on a diet and have slim down a little on my thighs and hands but nothing will do for my lower abs.
I've tried vibrating machine and done cardio twice a week for 1 hour.
What should I do?
I also understand that people with less pounds need to workout more to burn more calories right?
So does that means that as my weight goes down, I have to do cardio for a longer time and at higher intensity?

Sorry for the messy questions.

To shape up your abdominals, you need to have a strict diet and incoporate more cardio training. Stay away from vibrating machines, those are fad products.

Not nessecarily weighing less, but people who have more fat burns more calories then a person who's in better shape, that's due to the bodies working more harder for a more unhealthy person, but technically speaking, people with more muscle burns more calories.

[Nojeel]

Oh, its so nice to have you around to help us the professional way.
I need some advice too.
I'm now 94.6 pounds, 5'1''.
The problem is that I've underbelly and all the sit-ups and crunches can't tone up my lower abs.
What should I do?
I'm now on a diet and have slim down a little on my thighs and hands but nothing will do for my lower abs.
I've tried vibrating machine and done cardio twice a week for 1 hour.
What should I do?
I also understand that people with less pounds need to workout more to burn more calories right?
So does that means that as my weight goes down, I have to do cardio for a longer time and at higher intensity?

Sorry for the messy questions.

To shape up your abdominals, you need to have a strict diet and incoporate more cardio training. Stay away from vibrating machines, those are fad products.

Not nessecarily weighing less, but people who have more fat burns more calories then a person who's in better shape, that's due to the bodies working more harder for a more unhealthy person, but technically speaking, people with more muscle burns more calories.

So Nojeel what's your take on my question about lower ab fat? What would be the best way to get rid of it and make it become flat/fit again?

Remember, there is no such thing as 'lower' abs. People tend to mistakenly say we have upper, middle and lower abs but that is not the case. To get rid of that excess belly fat you need to do more cardio and take a look at your diet. For you abdominals to show, you must do cardio for it, you can do all the crunches you want, but if you dont' do any aerobic exercises to burn that fat off, your never oging to see them.

[nymph]

Your bricep brachii is one muscle that consist of two heads, the long (outer) and short (inner) I have absolutely no explanation and I'm having trouble how your short head grows more faster then your outer head, that's really impossible for that to happen, your basically saying that your arm is lopsided on each side of your biceps. sorry, but I have no answer for this question because I have never heard of this before

I think the person is thinking of their deltoids for the "outside part" and their biceps for the part closer to their body