BodyAliveNutrition.com

Happy 4th of July from Body Alive Nutrition.com

Enjoy and keep smiling by visiting http://www.worries.me/ because laughter is the best medicine

Regards,

The team at BodyAliveNutrition.com

Low Weights More Reps? or High Weight Less Reps?

I been doing a lot of cardio to burn my beer belly and love handles… for 5 weeks now, and its almost all gone ive had some insane results..

What im asking is.. i want to be toned and just have a nice body i want more muscles to show not BIG but just look good,

Ill still be doing cardio everyday, its become an addiction and its actually fun to me..

But to build this muscler toned body im looking for what should i do for weights?

High reps low weight? or High weight low reps? Advice please..

Heres what im working with.

http://i112.photobucket.com/albums/n183/…

Answer

I think the best thing would be a transition from heavy weights with low reps to lower weight with a more reps.Begin with a moderately heavy weight and do reps that are a little bit uncomfortable to you. After that, begin with a lower weight again with more reps, again that becomes a strain. Then a lower weight again with a few more reps. Keep going down in weight and more in reps. Finally you do light weight and a lot of reps but it will seem really hard. After you get to a low weight and do a good amount of reps, go work on something else like your abs then come back to try the same thing as much as you can handle. This will help you get the tone you want.

I workout and i do more reps and less weight. will that build muscle plus burn fat at the same time.?

i want to get bigger and leaner

Answer

Get bigger with more weight and less reps and do cardio to lose the weight.

When toning abs on a strength machine more reps or more weight?

I have a belly that I am working on getting rid of. At my gym there is an abdominal machine and I do 100 crunches at a 65 weight resistance. I feel like I need to increase something but I don’t know if I should increase the weight or the reps. I just want to get my stomach as flat as I can not really all muslcely ripped. What should I increase? Please help me and my fat belly.

Answer

I’d increase the reps. You increase weight to build muscle, reps to increase endurance. But you’re trying to burn fat too it sounds like so more reps will tone and cardio will burn. Hope that helps.

By the way, I got a flat tummy with defined lines just by doing crunches every night with increased reps.

Building bigger muscles is it better to do more weight less reps or more reps less weight?

Answer

Generally the accepted protocol for bodybuilding is 6-10 reps for gaining size. However, 5×5 has become extremely popular due to the successful programs published by Mark Rippetoe and the guys from Westside Barbell. I have used the following schemes in my compound movements (Squats, deadlifts, bench press, and C & J) :

3×3 Produced a lot of strength, but only average muscle gain. This is more than likely due to the fact that three repetitions is non enough time under tension (TUT) to produce ample musclular breakdown. However, it does put an extreme amount of stress on the central nervous system (CNS), therefore making it more efficeient at firing motor neurons. This will make you stronger and more efficient at the exercise, but won’t put on as much size.

5×5 This gave me the best size gains that I’ve seen. The increased TUT induced plenty of musclular breakdown while still providing significant increases in strength. I guess this is why it’s become so popular with today’s strength coaches.

4×6 Similar gains to 5×5, but burned me out after about two months. The one extra set for one less rep made a difference!

3×8-10 While eight reps would seem to be perfect for bodybuilding, I never saw significant gains with it after progressing out of the beginner stage. Both size and strength stalled after the beginner gains faded away. So while it’s a great way to get into lifting, I don’t think it’s the proper protocol for intermediate or advanced lifters.

Note that these schemes are only for my compound movements, usually supplemented by another medley of exercises at various rep ranges. For these supplemental lifts I stay with six to twelve reps. The bigger the muscle, the more weight I use for less reps. An example would be that I might supplement my legs with split-squats for 3×6 due to the massive amount of muscle being worked, but might do calf raises for 4×10 because of their natural endurance and size. Also, try to use enough weight for you to fail on the prescribed rep. If it’s 5×5, you might be able to get 2×5, 2×4, and 1×3. Keep working with that weight until you can complete five reps on all five sets. Then add weight. Best of luck!

Source(s):

T-nation.com

Less weight and more reps orr higher weight and more reps?

Ok, soo I’ve heard that if you want to get toned you should do a lower weight with more reps, but if you want to “bulk up” you use more weight and less reps.

Personally, I just want to increase my strength and get toned, and I’ve been doing more of the higher weight less rep deal, basically using whatever weight I can do for 3 sets of 12…but yeah, I’ve heard the light weight thing is a myth, yeah or no?

Answer

You actually are referring to 3 competing goals: 1. building strength, 2. building size/mass, and 3. toning.

To build strength you would use lower weights, 4-6 is a good strength building range.

To build mass, you would use a higher rep range to induce hypertrophy. A typical mass building routine would be in the 8-12 rep range.

If you are trying to reduce body fat (ie tone), you really could use either rep ranges, but reduce your caloric intake.

Note that an obvious side effect of lifting heavier weight and getting stronger will be to put on muscle mass.

T-Nation.com has great articles on this subject.

Source(s):

www.t-nation.com/free_online_article/spo…

What workouts are best for getting stronger, looking bigger, and getting cut?

My roommate and I were having a discussion while lifting the other day about what workouts are best for different purposes. My friend is trying to get bigger while I am trying to get more cut. We discussed the following workouts: High reps/lower weights, Low reps/high weights.

We also debated whether compound workouts or isolated workouts were better. From your own experience, what workouts are best at doing what, not limited to the ones we talked about. But if you do list a different one, please explain it. Thanks.

Answer

Yes lower reps high weight gains more strength, and high reps low weight increases endurance. But if your looking to get big or if your looking to get cut up….look no further than what your eating. Too much emphasis gets put on your workout…..regardless of your workout, its what your feeding you body that’s going to determine what size you get. If he does 4-5 reps and double the weight and goes home and eats 1500 calories a day and you do more reps and less weight and get 3000 good calories, your gonna get bigger and hes gonna get more cut up!!…Sorry, but it really is that simple.

Which is better for strength training: higher reps with less weight or less reps with more weight?

I want to build my strength up, be able to lift more when I work out, but which is it, less weight with more repetitions or more weight with less repetitions? I’ve heard it both ways.

Answer

Low weight high reps for toning and strength

High weight low reps to build mass

Best way to build muscle. reps and sets?

i heard starting off with low weight high reps working your way up in weights and down in reps is better than starting off with high weight low reps.

example:

20lbs 12-15 reps failure x1 set

25lbs 8-12 reps failure x1 set

30lbs 4-8 reps failure x2

i heard this is better than just doing 3 sets of 4-8 reps with 30lbs,

i pretty confused. help would be most apreciated

Answer

If you want to build muscle, its about heavier weights, lower reps and protein shakes. Once muscle has been built then you move on to lower weights more reps, that tones the muscle and defines it. Also try resistance training instead of lower-weights, more reps for toning.

One thing to note is not to work out everyday, muscle is built while your resting, so work out 3 times a week max. Some people work out upper body one day, then cardio, then lower, then upper and so on. But thats pretty intense. Id highly advise you to take a day off between exercising.

Good luck, building muscle up takes time so dont rush or get impatient.

What works better? less weight more reps? more weight less reps?

I want to build muscle for strength and burn fat. Especially in my stomach area. I can do 30 reps at a weight that doesn’t fatigue my muscles. If more weight less reps will achieve bette results. I’m all for that.

Answer

More weight - Less reps will build bulk

Less weigh - More Reps will tone and define muscle

If you can do 30 reps of a weight with no fatigue then you need to up your weight. But only by a small amount.

But if you want to get larger you need to up your weight a lot and drop the reps down dramatically!

To gain muscle Do you do more reps less weight or more weight less reps?

Trying to tone up and gain some muscle on my thin frame but I was wondering if I should do more reps and less weight or more weight and less reps?

Answer

2 - 3 sets with a rep range of about 8 - 10 with the heaviest weights you can manage will gain you strength and some growth but Females don’t put on much growth as we don’t have the testosterone for bulking.

However you will get strong & toned from doing this.

Source(s):

42 yr old female

Personal trainer

Karate sensei

Weight lifting and weight training

5×5 weight training 10 points to best answer?

i would like to start the 5×5 weight lifting program but i am not sure of the principles and stuff - like how much to increase lifts by and how ofen and what cadence should you have when lifting and stufft - cheers.

Answer

Hey mate I just started a 5×5 weight lifting program, a friend from work gave me. Its only 3 day a week workout but he reckons from the ten years of lifting he has made the most significant gains. The program he gave me is..

Monday:

Bench Press

Pull Downsor Weighted Heaves

Squats

10min Abs

Wed:

Shoulder press

Bicep Curls

Calf Raises

Fri:

Deadlifts

Weighted Dips or Close grip bench

Shrugs

10min Abs

This is 5×5 starting at about 90% of your one rep maxium, but that is for the last set. So the first four sets your working up to the 90%. Then each week add 1.25kg to each arm/leg for 12weeks. And should give you good strength and mass gains. Im currently week 4 and already notice good strenght gains. Make sure you also eat well Oh and i usually leave about 1min-1.5min rest between sets.

Weight lifting? (5 pts best answer)?

i have a few questions (best answer gets 5 points)

1) is eating a healthy meal, waiting 2 hours then working out, and after going for a jog, then drinking a protein shake (myoplex-carb control) a good way to get leaner

2) is it ok to work out every other day like Mon-Wed-Fri if i want to get bigger, strength wise, or more tone

3) what is the latest you should eat

Answer

Hi!!! I think that you want to get more information about it, go to http://healthylife09.blogspot.com/?q=Phe…

Should I lose weight before weight training or during?

I’m 323 pounds and I was wondering if I it was better If I lost more weight before I strength trained or not.

Answer

Definitely during…. weight training by itself won’t help you lose weight much, however: cardio is best for this - however, gaining muscle does speed up your metabolic rate a lot, so it is a good help nevertheless!! If you just try to lose a bunch of weight without exercise you’ll simply end up skinny, and prone to bouncing back to your original weight easily!! Gaining muscle is a good way to help raise your metabolic weight on a long term basis, which will help KEEP the weight off (and make you look good also…..).

Is cardio or weight lifting better for weight loss?

i work out during the day on my lunch, so I only have about 40 minutes really to work out (10 minutes on either side for changing). I’m about a size heavier (approx 8lbs) than I’d like to be, and given my limited time, which will help the weight come off faster, strength training or cardio, if I only have time to do one or the other?

Answer

Both actually…. why not do 3 cardio days and 2 strength training days? That way you can loose weight while also toning your muscles… Also, make sure you’re eating a healthy diet!

Weight lifting deadlift question?

How much weight should a 14 year old boy be lifting on the deadlift?

By the way im pretty skinny and am currently lifting about 24kg.

Answer

i’m skinny myself. i weigh about 59 kg. and i’m 14 years old. i dead lift about 93 kg but i have a large advantage cause my arms are extremely long so i can easily get low to the bar. keep up the work! strengthen your legs and back and find a good technique.

good luck!

Should you do more cardio or weight training when trying to decrease body fat?

i do a combination of cardio & weight training 5-6 days a week. my arms & legs are thin but still need to decrease my body fat because i have a lair of fat on my stomach. i wasn’t sure what i should be more focused on doing. thanks in advance

Answer

agreed…I do 3 days of weight training and 3 days cardio. Weight training will burn fat too…

Source(s):

http://fitnesscoachrob.com

Weight lifting stun your growth?

hey im 13 like 4′11.i started lifting when i was 11.Did me lifting weights damage me growth plates??

Answer

no weight lifting will not stunt growth…. it is very good for u… so much benefit…

no damage

drugs, not enough nutrition will stunt your growth… potentially

How long should my Weight Lifting Session be?

I’ve been strength training for the last 2 years now, usually i lift weights for about half an hour. i was wondering how long a recommended session should be? and if my muscles don’t pain the day after my workout can i lift weights everyday (i’ve been doing heavy weights for so long that my muscles don’t tire as easily)?, and also, lately i have wanted to try out some protein shakes, and i wanted to know what good shakes that you would recommend, id prefer them to be cheap but have good results at the same time. Cheers

Answer

half an hour isn’t bad. but if you’re strength training, more reps less weight. so try doing that for a hour of 45 min. as for cheap protein shakes, just down three raw eggs in the morning and that’ll be the equivalent amount of protein in one of those shakes. add in some multivitamins and some ginseng extract and you got the shake it’s self.

working out-don’t worry about how many reps you can do, but rather how long you can last. So instead of counting out reps, have your spotter keep time, like just do bench presses for 5 min, without counting reps.

What’s the best type of weight lifting for track & field?

I am a football player in high school for my freshman year and I am also a track runner. I weight lift for football but I don’t want to become too heavy for track & field. What’s the best kind of weight lifting that I can do for track and field that can give me strength but not build any heavy muscle? Should I do lots of reps and low weights or VERY little reps and heavy weights?

My current weight lifting workout is Bench Press (175lb 4-5 reps) and Squat (205 lb 8 reps) and other unipmortnat things to mention.

Answer

depends man what events are you planning on doing? if your doing distance you want usually like 3 sets of 16reps (less weight). if your sprinting probably want to get 3sets of 8-12 reps (more weight)

What are the best exercises or building up lats/shoulders?

Answer

Push-ups. Bar none. Push-ups work you entire shoulder. And your chest and arms as a secondary benefit.

Work up to 20-25 military style push ups. If your shoulders are weak, start with 3 sets of 8. Build up from there.

Rest a day in between your push-up sets.

The site below has a workout plan for shoulders and six-packs.

Source(s):

http://www.mangoboss.com

Best method for building arm muscles / widening shoulders?

yeah… I want to build up my arm muscles and widen my shoulders a bit! they seem a little too scrawny for me, and I need them widee. I’m prepared to buy equipment for all of this; i have around $700 to spend on weight-training equipment. I have an elliptical and treadmill so i’ve gotten the legs covered and I do plenty of pull/push-ups and things like that.

Answer

You can keep most of that 700 dollars. You need to buy some dumbbells. You can build your shoulder with lateral raises and your arms with different curls and extensions. For more info go to:

menshealth.com

mensfitnes.com

muscleandfitness.com

bodybuilding.com

Recommend: Top 3 Exercises for Building Mass - Biceps, Shoulders, Pecs?

I am male, 5′10″, 175pounds. I look lean. Your recommendations on the top 3 exercises for building muscle mass for: Arms (biceps/triceps), Shoulders, and Chest (pecs).

Thanks

Answer

arms: bicep curls and tricep pull down

shoulders: military press

chest: bench press and flies

Workouts for building up shoulder muscles?

ive got muscles on my arms and legs but my shoulders arent getting any bigger. any tips on building up my shoulders? also the muscle that extends from your neck to your shoulder. thanks.

Answer

The muscle from your neck to shoulders are traps. To increase trap size do these with heavy weight. http://www.bodybuilding.com/fun/exercise…

To build up shoulders do these http://www.bodybuilding.com/fun/exercise…

Body building injury, Shoulder Dislocation,,,?

hi

before 3 weeks when i was in gym training i have injured my left shoulder , during exercise -seated dumbbell presses- so the joint Dislocated and i put my hand on it and pushed it back to previous location. it dose not hurt .much. i haven’t seen doctor just stopped training for about 3 weeks,, and know after 3 weeks from the injury my shoulder dose not hurt me even when i play , BUT when i play i notice that the the muscle or joint ,i don’t know, moves strange when i train shoulder muscles.

so what should i do ?

Answer

You should really see a doctor. A friend of dislocated his shoulder while skiing last year and it did not seem like a serious injury. However, since then, he has popped it out numerous times, and now has to wrap it before all of his hockey games. He will probably have to have correctional surgery, and even with that, his shoulder will probably not ever completely return to normal. You should get it fixed now so that you can continue playing sports in the future.

HOW TO BUILDING BIG ARMS AND SHOULDERS?

IM FIT 6FT 170PDS….I WANT TO DROPP TO 165PDS …

Answer

Try out running in the morning as an extra little WAMMY.

Building upper body muscle?

would going to the gym every tuesday and thursday and doing 6 sets of 3-6 reps or each of these exercises be an effective workout

chest:

dumbell press

dumbell flyes

shoulders:

shoulder dumbbell press

dumbbell side raises

triceps:

dumbbell overhead extentions

cable push downs

biceps:

dumbell curls

barbell curls

forearms:

hammer curls

barbell reverse curls

i dont want your opinions or what to add on to this or anything.

i just want to know about this workout, and should i be working out each muscle more, and if so, what workout.

and please no links to websites

only people that know what theyre talking about, mainly form experience.

thanks!

Answer

Shocking Tips on How to Build Chest Muscles

Building chest muscles is one of the concerns for every man and woman. Many people ask them self the question how can I build chest muscles?

Do light bench presses. Use comfortable weights and do one or two light sets of bench presses. This will help you to get the blood flowing to your shoulders, arms and especially your chest.

Upper body stretch. This is best before doing any heavy lifting. Stretching out your shoulders, chest and arms is necessary. Proper warm ups and stretching exercises help you to prevent soreness and injury during workout.

Do the proper bench press. The ultimate builder of chest muscle is the flat bench press. It tests the upper body strength and it integrates the shoulders, arms and chest. To build chest muscle, bench press is one of the exercises that should not be missed.

Incline bench press. This is also an important exercise to build chest muscle. The upper chest is the main focus of incline bench press.

Doing the proper dumbbell flyes can improve the shape of the muscle. It focuses on the chest muscle itself and requires lighter weight only. You can do dumbbell flyes on flat or incline bench.

You should never forget your diet to build your chest muscle, or to any kind of exercise. The proper intake of protein is necessary for chest muscle development. Because of your workout, you will feel hungry more often. The best diet is low fat, low carbohydrates and high protein.

It will help if you research, whether on the internet or fitness magazine. It is recommend that you follow a muscle building program to attain the best result.

These tips are just the beginning. If you really want to have a bulked up, lean, muscular body, you need to check out the GainMuscleReview.Com.

The Website is chock full of tips, workout programs, and nutritional plans to help you reach your goals and help you to build muscle fast.

Also there is a review of the top 3 muscle building programs. Anyone who want to take Muscle Building to the next level needs a Solid Program Workout Program. Go Grab a workout program at: GainMuscleReview.Com. You Won’t Regret It

Source(s):

www.healthinfomal.blogspot.com

What is the best way to gain muscle and abs without personal trainer and not having access to a gym?

i am 15 and i dont have access to a gym so i work out around my house but not getting any results

Answer

attending sports that take a lot of muscle - like foot ball and swimming…..

Are push-ups effective to increase your shoulders and back?

I’ve been doing push-ups and also bench presses. I’ve been researching but i am not sure if bench presses or push ups are the best to build muscle around the shoulders and back. Some say start lifting weights and some say push ups are good but which is the best and fastest way to get muscle, Bench presses or Push ups?

Answer

Push ups are not very usefull for your shoulders and back (a little …) Bench press is only good for your chest. If you want some good shoulder workouts look this website :

http://www.shapefit.com/training-shoulde…

Browse through the site for other muscles

Gettin broader shoulders?

I want to become a wide shouldered person, and stronger. i am not that strong, but i’m not weak, i only have 5kg dumbells at the moment!And can’t afford anything else…

Thanks….

Answer

Clean and press is the best shoulder building excercise known to man.

Get on it and get soem heavier weights. If not try and use things like sandbags, utube has a tone of video demos on this

also for a broader shoulder look, do lateral raises, it might help a lil. but mostly its down to genetics im sorry to say.

Is there any side effects from taking whey protein isolate?

I do not have diabetes but will taking whey protein damage my liver or my pancreas? Will it spike insulin levels or cause blood sugar problems. I understand that a big mac hamburger contains 30 grams of protein and so does a serving of whey so Im not concerned about any kidney damage. I just want a extra boost in energy is it safe>or is it even going to give me Extra Fuel i need?

Answer

There are side effects.

Firstly, large amounts of protein make blood more acidic. To neutralize the blood, calcium is drawn from the bones. Also, production of free radicals increases, so you should counter it with a lot of antioxidants .

Secondly, (this is not common knowledge, see Dr. Russel Blaylock’s books and website) any protein isolate contains exitotoxins similar to MSG that increase level of free glutamate in the body. Glutamate cause neurons to be super exited, and then die (very simplified explanation) The effect can be as devastating as Alzheimer’s in the far future or some health issues here in there in the near future - depending on what is the weak spot in your body. One person can get depressed for example, nothing would happen to another. So please use protein isolates with caution.

If you need energy boost, consider complex carbs (nuts/seeds/grains), they do not cause insulin spike because sugar gets into the blood gradually. And they contain plant protein. Almonds, for example, have a plethora of health benefits, and 21% of weight is protein. You may also consider using superfoods like maca , ginseng etc.

Hope this helps

Olga.

Are there any serious side effects to taking Whey Protein Powder?

Answer

It should be fine. Whey is derived from milk.

Go checkout http://www.cagedanimal.net post your question in the beginners cage and you will get tons of relative info and support.

Is Wheybolic Extreme 60 the best Whey Protein?

Answer

The “Best Whey protein” is all relative my friend. If you are seeking pure whey protein minus fillers , additives, and artificial sweeteners they are out there. A majority of “popular” whey proteins are 75% whey and the rest is chemicals. Get what you pay for and keep it Whey ONLY. Good luck!!!!

What are the side effects of whey protein, if any at all?

I’ve been told its just protein, but I guess I look at it as a supplement and I get a little suspicious with supplements. I’ve also heard different things from different people so not really sure what to believe I guess. So, is there any side effects of whey protein? Any health risks, effects on penis size, etc? I did hear it can cause kidney problems if you take too much, but how much is too much? Thanks in advance.

Answer

No, you won’t get any serious side effects with whey protein. Actually, you won’t really get any, besides bulking up easier… About the kidney thing.. well it’s true that if you take more than like 60g at one time it could possible negatively effect your liver by overloading it, but as long as you take it in moderation (I never said don’t take 60g, I said don’t take a whole lot more..) you’ll be perfectly fine and very satisfied.

What are the side effects of protein supplements or whey protein?Can i have them at 17 years of age?

Will the supplements make me fat?i weigh 65 kg and am 6 feet tall.

Answer

You can take it. It won’t make you fat, its just protein, it really doesn’t have very many calories. Roughly 100 calories per scoop.

When is the best time to take whey protein shakes?

Answer

well, i would say the morning. unless you workout at some other time.if you do workout, drink one before then.

Side effects of whey protein?

Are there any short or long term side effects from taking whey protein?

Answer

Whey protein, are just that, protein - unlike some other types of supplements and drugs, whey protein supplements contain mostly whey and some other stuff like carbohydrates, calcium, some fats, and some fancy shimancy ingredients which really aren’t that special. So in other words, you can expect very little, if any side effects of taking whey protein supplements. Other than maybe gaining some lean mass, which is what you want. Also, there have been no documented side effects of whey protein, it’s just like the food you eat, causing no side effects.

Whey Protein - Any Side Effects? How long till it works?

I recently started using Whey Protein as a suplement for my workout plan. I use 1 scoop with milk in the morning and 1 scoop with water after my workout. How long before I start seeing any results? I’m pretty sure I can see a result after a week or so, but maybe it’s my imagination? =) (I got a pretty hectic workout plan, but it’s to be more firm, not for bulking up). Also, are there any side effects? I heard that it clogs, can mess up your kidneys etc. But as I can figure thats only if you over do it is a myth. I use bout 50 grams per day.

Thanks =)

Answer

Reading some of these answers is very comical. I don’t know why people post when they have no idea what they are talking about. Myth: Protein builds muscle. The fact is amino acids are responsible for muscle repair, it is true amino acids derive from protein, but certain types of protein contain different amino acids, so you cannot generalize protein. Myth: Protein damages kidneys. The truth is protein molecules are too large to be filtered through the kidneys, they are transported from the small intestine to the liver, where the liver decides to absorb them or send them on their way to be used elsewhere.

Let me help you out.

Taking protein will help increase muscle strength/mass. It is one of the few supplements that has been proven to work. Whey protein is a faster digesting protein, so I recommend taking it right after you work out. This get the amino acids into the blood stream and available for the muscles to grab. Casein is another type of protein powder you will commonly see. This is a slow digesting protein, so its going to give your body amino acids over a longer period of time. I would take casein protein right before bed or first thing in the morning. Milk has alot of casein protein and I like the fact that you mix whey(fast digesting) and milk in the morning. Of course, you have to eat a balanced diet, protein alone cannot build muscle. As far as i can tell you have a solid protein schedule and you should stick to it. Feel free to email me if you have any further questions. I enjoy answering questions in my field of research.

Chris

M.S.,C.S.C.S.

How is the suplemnt “optimum whey protein gold standard”? Are there any side effects of it?

I am 17yrs 8months old. My height is 5′ 10″. I have a slim figure and have been gyming for about 3 months now. Is this best for me to use and will it aid in height grwth along with built ?

Answer

weight protein will not help you growth but will help with you building muscle. You will get fat if you take it and don’t exercise

Whey protein for a sixteen year old???

hi there

i am 16 years of age and am 5 ft 5 iches tall,weighing 55 kilograms. I’m pretty lean and till recently had virtually no muscle on me.But over the last month I’ve been doing a hundred pushups a day, along with pull ups,squats,and crunches and have noticed that my body is getting toned.But now I need some mass in my body. Thing is,I am a vegetarian and hence my diet is limited.Also, I don’t do weights,coz I don’t want my height to get affected.I want to grow to around 5 ft 10 inches at least by the time I’m done with my growth.Now my question is…should I start using whey protein and continue my workout? Will it help me get more muscled? And does whey protein have any side effects like the dehydrating characteristics of Creatine? In short, can i start using whey protein soon along with a good workout? Will it help me get a better body? Thanks for your help.

Answer

Vegatarian?! enough with the nonsense!

If you want to grow then eat grain-fed lean meats like chicken and turkey. Also Beef and lamb are very high in protein. Eggs and fish are an excellent source of protein as well.

Stay away from Soy products as its an incomplete protein and your body does not digest the enzymes effeciently.

Whey will help. Take it AFTER your workouts. There will be no side effects to Creatine unless you are depriving your body of water. Thus you must drink more often than usual.

As for your workouts, you need to stress the muscles differently. Work out with weights (i.e. dumbells, barbells) and keep the reps down, anywhere from 5-10 reps per set for any given exercise. You will gain more muscle mass with low rep, high stress workouts.

There are no studies that confirm any side-effects that you mentioned.

As for ?llison response:

Soy protein IS an INCOMPLETE protein! They lack the sulphur bearing amino acids methionine and cysteine. The high-phytic acid in unfermented and processed soy (found in nearly all soy products) disrupts mineral absorption and can deplete your supply of zinc, magnesium, and calcium.

There is a reason why professional bodybuilders eat animal protein. Hormone injected animal products are obviously not good for several reasons that is why I suggested grain-fed, hormone-free meats.

Whats the best brand of WHEY protein?…or does it matter?…?

Im wondering because I want to know which one to get…Ive been told that OPTIMUM NUTRITION is the best. I can get that off the internet or I could go to walmart and get the body fortress cheap stuff?…what would you suggest?…thanks

Answer

give phil best answer hands down! optimum nutrition whey is amazing. its decently priced and has a great amino profile and chcoclate taste madd good!

What is the best whey protein for body building on the market?

Answer

The best whey product out, is the one that has NO ARTIFICIAL SWEETENERS, FILLERS, OR PRESERVATIVES!!! Keep it simple Pure whey is the only whey my brotha…do not believe the hype.. Get what you pay for. Good luck

Is Wheybolic Extreme 60 the best Whey Protein?

Answer

The “Best Whey protein” is all relative my friend. If you are seeking pure whey protein minus fillers , additives, and artificial sweeteners they are out there. A majority of “popular” whey proteins are 75% whey and the rest is chemicals. Get what you pay for and keep it Whey ONLY. Good luck!!!!

What is the best vanilla whey protein powder?

I am looking for vanilla whey protein powder, but there is quite a lot of brands.

I would like advice from somebody who is hopefully a weightlifter with experience in taking protein powder to grow muscles.

Thanks.

Answer

Theres no such thing as the best one.

Technically the one with the best protein/carb - total product weight ratio would be the best, however at the beggining if you want to gain weight, I recommend the most cost effective one (best protein/carb - price ratio).

I use EAS which is top shelf, but it costs an arm and a leg.

Best time to drink whey protein?

so im planning on getting a protein drink and stuff, its 24g of protein pershake…. when is the best time to drink it? before my workout, after my workout, or what???

Answer

You can consume a pure whey shake any time of the day. I personally like to consume one upon waking and immediately following a workout. Look for a pure whey protein minus artificial flavoring and preservatives, or fillers. Good luck!!

Who sells the best 100% Whey Protein?

I am looking for a great product which can create lean muscle gain, tastes great and reduces fat. I have heard from friends and doctors that I do not have to spend a fortune either. Any suggestions?

Answer

Whey Protein is ideal for weightlifters, endurance athletes, and people who want to build muscle, because it is a fast-digesting protein that the body uses quickly to build and repair muscle. You’ll want to make sure you’re giving your body the protein it needs to build and rebuild lean muscle tissue. You also need antioxidant protection from harmful free radicals generated by intense and prolonged exercise.

Whey protein helps your body immediately build and rebuild muscle after exercise, while plant-derived digestive enzymes help your body process protein more efficiently. Nutrilite Whey Protein Powder comes in convenient, portable pouches with 25 g of whey protein in each serving.

Nutrilite Protein Shakes help you maintain lean body mass, with 25 grams of satiating protein your body uses to build and rebuild muscle tissue. You’ll also get antioxidant protection from harmful free radicals generated by intense and prolonged exercise, thanks to the exclusive Nutrilite C-Lenium Blend.

Nutrilite Protein Shakes have more protein than the competition, giving you more muscle-building power. Calories are equal to or lower than competitors, plus Nutrilite is the only shake here with no sugar, and no artificial colors, flavors, or preservatives. The fiber in Nutrilite Protein Shakes is comparable to Myoplex™ Lite, and far exceeds the fiber in CytoSport™ Muscle Milk™. If you’re watching carbs, Nutrilite Protein Shakes have the competition beat there as well. Power up with the right protein shake – made by Nutrilite.

You’ll love the creamy, chocolate fudge, decadent vanilla, and the sweet taste of strawberries and cream and feel confident that what you’re putting into your body contains no artificial colors, flavors, or preservatives.

I hope this is helpful.

Btw…Nutrilite is the world’s leading brand of vitamins, minerals, and dietary supplements. Give ‘em a try; you have everything to gain and nothing to lose. Nutrilite products are backed by a 100% satisfaction guarantee. Here is the guarantee…

“We stand behind the quality of our products and guarantee your satisfaction. If for any reason you are not completely satisfied with our products, you may return it within 180 days of purchase for an exchange or refund of the product price and applicable tax.”

What is the best whey protein on market ?? for ingredients, taste, weight loss, and muscle building.?

i know Optimum 100% Whey Protein is good, but don’t know if its best.. tried it, good taste. i seen nitrotech has a lot of amino acids but never tried it. had cytogainer, not bad… but whats best, im tryin to get cut?? im 170lbs, have 15% body fat, need to lose like 5% , and maintain or gain muscle mass, i do workout.

Answer

GNC’s Pro-Performance Whey Isolate. it ROCKS! i’d try out GNC’s creatine (great pure fat burner!). get the pill version- the powder makes you retain water weight.

Question about EAS Whey Protein…(10 points for best answer)?

Does it have a recovery blend in it (like with amino acids and stuff) like other protein powders??

Answer

Jeez, you JOCK! I am proud of you for one thing only:

That you at least sort of care about your body, why on earth are you askin bout stuff to do with body building?

NOW YOU ALREADY KNOW THE ANSWER TO UR OWN QUESTION:

Who cares if it has a “recovery blend” ffs mate, stuff like that does not ever do any good for the long term effect of your body. If you truly want to be fit, take the long term approach and eat 4 weet bix in the mornin’ and do a work out in the afternoon! why are you askin silly diet questions like: “is the chocolate diet good for me” S&it me!! how freakn silly, you already knew the answer. Don’t f*&k with that sort of thing ok?

What is the best whey protein product availible?

im 5′11 and 155 lbs. i wanna get to maybe 175, and ive been taking creatine..what protein product is best for packing on lean muscle? i want to maintain my athletic frame

Answer

i like american sports nutrition whey. i right now have the double dutch chocolate and the creamy vanilla and they taste amazing also have all your BCAA’s in it too. check out best price nutrition, they tend to have the best price on it. i’ve tried the GNC line and they taste like ***.

When is the best time to take whey protein shakes?

Answer

well, i would say the morning. unless you workout at some other time.if you do workout, drink one before then.

How many push ups is best for building chest muscle?

now, ive heard of all these ‘jocks’ who always brag on their websites about how they can do 200000 push ups and now they look like hulk hogan or whatever (steroids is probably more truthful) but keeping reps within the 6-10 rep range is meant to help more for building mass. does this apply to push ups too or should a more extensive amount be reached. Any help, much appreciated

Answer

6-10 pushups isn’t going to do anything. The 6-10 reps for muscle building thing is only relevant if you are working with around 60-90% of your MAX lift potential. If you are doing something extremely easy (like pushups), then you’re going to want to do as many as possible, every set. And when that becomes easy, do them with your legs elevated (put your feet up on a bench). But seriously, if you’re trying to actually build muscle, start bench-pressing. Push-ups and other bodyweight lifting exercises are only really good for toning/endurance.

What are the best chest building excersizes for women?

Want my chest to appear bigger!

Answer

You need ones that lift. Incline bench press and flys. Incline targets the upper chest, lifting the chest up and out.

Chest muscle building?

Does it take a while? I’m asking because a dented chest (known as pectus excavatum) and I heard building chest muscle hides it (don’t want surgery or plastic surgery). Everytime I go to the pool or beach people stare at it like im an alien and it gets old. I will be doing a lot of push ups but I won’t be doing flys because I don’t have a flat bench. (how much should I do) and I have Whey Protein to help. Also should I work out every day or every other day. Thanks for the help =)!

Answer

Myself and my brother have this feature. Though, the good thing is, if you choose to build up your chest muscles, you get a better seperation of pectorial muscles - and that looks good!

Try choosing a physical job that involves you using the chest. I used to push trolleys (shopping carts) for 5 years when I was younger. The weight would depend on how many were being pushed (20-30 at a time) - I would then use and focus on using my chest muscles.

Optionally try push ups or using placing both hands together in a prayer position in front of your mid torso region and push both arms together with force and at the same time moving your arms away from you and then back towards your chest. This is a great excersise to execute in chest development.

If i stop building chest muscle and lifting weights will my chest begin to look flabby and fat : / ?

i havent built a ton of muscle in my chest, i bench like 170 max, but i usually just do alot of reps

but anyway im pretty skinny

and if i were to stop bench pressing, will my chest loose muscle and begin to look fat? or will my chest just look normal and skinny without muscle?

Answer

that depends on your body type.

Ectomorphic: characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim.

Mesomorphic: characterized by large bones, solid torso, low fat levels, wide shoulders with a narrow waist.

Endomorphic: characterized by increased fat storage, a wide waist and a large bone structure.

Mesomorphic people gain muscle when they gain weight, and are

altogether “meaty”. Ectomorphic are the people who eat a lot and never

gain weight, and endomorphic people gain all their weight in form of

fat.

The three body type descriptions could be modulated by body

composition, which can be altered by specific diets and training

techniques. In a famine a person who was once considered an endomorph may begin to instead resemble an ectomorph, while an athletic mesomorph may begin to look more like an endomorph as he ages and loses muscle mass. However, some aspects of the body type cannot be changed: muscle and adipose mass may change but the bone structure is a fixed characteristic.

If you are a mesomorp, you will stay the same, more or less. If any of the two others - you will change for the worse, especially endomorp - all mucsle will turn into flab and fat!

Chest muscle building questions- how do i build a bigger more tone chest?

im about 17 years old and ive been working out for about a year.

since i dont have a bench at home i cant do most dummbell/barbell workouts. so i improvise with a swiss ball with my dumbells.

ever since a few weeks ago, i havent felt any burn in my chest anymore. to me, my chest feels like its getting smaller and i work it out at least 3 times a week. i think ive hit a plteau but i need a way to increase my workout

this is my example work out:

dumbell press on swiss ballx4 reps: 15×12x12×10 in between each set- incline push upx20

dumbel fly on swiss ballx4 reps: 15×12x10×10 or 8

in betwwen each set- wide pushupx20 or 15

machine chest fly- 20×15x12 or 10 with chest press after each set 20×15x12×10

then after that 3×20 pushups

is it a good idea to use heavy dumbells on a swiss ball for building chest?

and also, if i can bench about 175 lbs…how heavy should my dumbells be for dumbell chest press and chest dumbell fly?

please list any advice/or workouts since i need some new 1s :/

especially for lower and upper chest.

Answer

I found this site with some great muscle building exercises and tips for building muscle. I learned so much from these articles. I found out everything I’ve been doing all these years.

http://fitness4u.sitesled.com/MuscleBuil…

Building Chest Muscle?

okay,my arms are great,so now i want to build my chest.

all i want to know is how long it will take to see some decent changes.on average i guess.

Answer

Bench press is the most effective to build chest muscle , incline bench press will build your upper chest muscle and declind bench press will build your lower chest muscle ( the yummy line that distinguish between the chest and the stomach region ) Do dips too , it works on both your tri-ceps and your lower chest ( more on the outer sides ) , dumbell fly can also aid great help. The most important thing is to hit your chest muscle at various angles , dont forget to add weight up when you get used to a certain amount of weights. Do heavy sets to build up your strength and muscle fast, if you wanna look lean and defined, do more reps.

If you are persistant , and also strict on diet, I’d say after 3 months , you will see a change . The best thing to observe is take a picture of yourself now , and then compare it to the new ones taken every month , you will see. But be patient hey!

Good luck working out.

Chest Muscle (Pec) Building - No Weights?

What are some good exercises or workout routines that I can do at home? I don’t have any benches or any thing like that, just one 15lb dumbbell. Thanks.

Answer

Push-ups are sufficient to build up your chest. Try varying your hand spacing to get as much of the pec muscles to work. for example do three sets to fatigue. 1st set normal shoulder width hand spacing. 2nd set -close- with your hands touching where your thumbs and index fingers make a diamond shape. Your chest should touch the center of the diamond with your push-up. and a 3rd set with your hands far apart…wider than shoulder width.

You can increase the resistance as well as get an “incline bench press” type of work out by elevating your feet above your shoulders. For example put your feet up on a bench or chair wile you perform the varying width push ups.

By doing pushups, are u just building chest muscles. or do u lose fat also. is it the same with situps?

Answer

Push-ups build muscle. Muscle burns fat –8 time more than other tissue. So, if you do push-ups, you are both building muscle and giving yourself an opportunity to burn calories 24 hours a day. The same applies to sit-ups.

What are the best workouts for the chest?

im bench pressing but to flatten out the fat on my chest and build muscle what other techniques can i use that will help..

Answer

Start doing cardio for 15 minutes chest exercises for 30 and cardio for 15 minutes.

Here is some suggestions on chest

Best Chest Exercise

A well defined and developed chest is the dream of most men (and woman) . To achieve a well defined and balanced chest you must incorporate several chest building exercises. Your chest building exercise workout must have different exercises from different angles to develop all the parts for your chest. Developing strong triceps and Deltoids also will help develop a well balanced chest.

To get the best results you need to do 6-10 reps of each exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your chest muscles by doing chest presses on a n incline bench, a flat bench, or a decline bench. These exercises angles will target your upper, middle, and lower pectoral muscles, respectively.

Barbell Overhead Pull

Dumbbell Fly (Chest Building Exercise)

Lie supine on bench, step or floor, abs tight and lower back flattened on the bench. Start with weights directly over chest, palms facing each other, elbows slightly bent. Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.

Bench press (upper chest exercise) (lower chest exercise)

(flat)Lie supine on bench, step or floor, abs tight and lower back flattened on bench. Start with weights directly over chest, elbows at 90 degree angles. Press arms straight up without locking, then lower back to starting position.

Dumbell Bench Press

Incline Bench Press

Incline dumbbell press

Decline bench Press

Bent Arm pullover

Decline dumbbell bench press

Pec deck exercise

cable crossovers

Pushups

Get into pushup position, with your weight evenly distributed between your toes and your hands — and your legs, hips and back in a straight line — and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement. Pushups is one of the best chest exercise.

Dips (lower chest exercise)

Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, as you are working the former.

Check out http://www.makeoverfitness.com to get specific details if you need them remember to put your email address with the question.

What is the best exercise for building and/or toning pectoral muscles?

a diagram url would be great

Answer

Some of the best chest exercises are:

push ups

bench press

cable crossovers

pec flyes

www.bodybuilding.com

www.shapefit.com

What are the best tricep building exercices for mass and definition?

Ive been working out for about 4 months now but my triceps are lagging behind my other muscle groups…..Mainly my outer tricep head, the one that pops out when you flex….

Answer

The one that I think will target the outer tricep head would be dumbell “kickbacks” (where you are bent over leaning on a bench and you have the dumbell lifted by your side and then you extend your arm out behind you)

but my absolute favorite dumbell exercise (probably my very favorite exercise of all) is the close hand dumbell press!

wow! that exercise REALLY gets my triceps good!

also for mass - by targeting the bigger (upper part of the tricep)

dumbell pullovers are EXCELLENT!

What is better for building triceps?

I’ve recently noticed that I have very small triceps in comparison to my other muscles. I heard that pushups are great for triceps, but I’ve also heard the same about tricep dips, so I was wondering, which is better, or if you know of any other tricep exercise thats better than these?

Answer

Any pushing motion will engage your triceps:

Weighted dips

Skull crushers

Bench Press

Building strong forearms and triceps?

how do you build them cause those are my weak muscles

Answer

The best tricep exercises are rope pulldowns, pushdowns, skullcrushers, dips, and close grip bench presses. These are tricep “mass builders” For strong forearms try some reverse barbell curls and wrist curls using barbells and dumbbells.

Biceps and Triceps not showing ?

I’ve been doing one-hundred pushups every other day since September of 2007 and the result is small. How much protein does the body need to take in to build muscle?

Answer

Purpose Arm (Biceps Brachii, Triceps, Forearms)

Days Per Cycler: 2 Day Routine

 Rest Between Sets: 1:30-2:00 minutes Duration 60 Min per session

This arm body building exercise/workout program is designed to increase biceps brachii, triceps and forearm size. Complete this arm/ bicep/tricep training program twice weekly. This is NOT a complete fitness program; these exercises should be added to your current regeme for arm growth.

A planned nutritional program is one of the most important aspects of increasing size for any bodypart. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing arm size.

This program focuses on compound exercises first and then isolation exercises to increase testosterone and growth hormone output for the rest of body for building size.

A planned nutritional program is one of the most important aspects of any workout program. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing arm size.

if you want to read more about this:

http://www.myfit.ca/fitnessprograms/view…

http://www.bodybuilding.com/fun/layne12….

http://www.bigarms.bodybuilding-muscle.c…

HOPE THIS HELPS!

Whats the Best Bicep Workout? Building Mass?

whats the best workout to do, or even the best couple excerises (in order) that you can do with your biceps to build mass?

Answer

I agree with the first answer that you need to focus at least as much attention to the triceps in order to have big arms. Arms tend to train pretty easily because they are a smaller muscle group than your quads, chest, or back. In fact, you can overtrain your biceps because they get worked doing other movements, like rows. Here are some tips to help you build mass:

- Do your arm workout only twice a week; give the muscles time to recuperate and grow.

- With every bicep workout, match it with a tricep workout.

- Whenever possible while doing a bicep movement, like a dumbell curl, add a twist to the movement - literally. From a standing position holding your dumbells at your side, palms toward you, do a curl. As you near the top of the movement twist your forearm so your palms are facing up. This engages the small head of the bicep.

- Use good form; don’t cheat and swing the weight.

- Eat a lot of protein. Muscle is protein, and to build mass you need to consume protein.

Have fun, and good luck.

Build muscles ( six pack, biceps, triceps )

Right, ive always been a fit person, but in the last few months ive stepped it up a gear. Ive been jogging most days, and im very fit now.

I just want to build muscles now. like six pack, bigger triceps, and biceps. im very dtermined, so lets say 2-3 weeks. to see a real difference, how many pres ups, and sit ups would you recomend each day?

Answer

Take the body for life challenge or just get the book and follow it to the “T”

It is written by Bill Phillips and I would highly recommend using EAS supplements and products because they taste good and they actually have the ingredients that it says they have on the box and are not misleading you. Remember 5 meals a day to keep your metabolism up, It can be two regular meals with an additional three shakes throughout the day or vise versa. Workout for 30 to 40 minutes every other day and cardio

on non workout days. DO NOT work the same body part twice in one week! And I would suggest you go to your local track and do 20 to 30 yard sprints at full speed for 20 minutes, with limited breaks in between sprints and all other workouts. Remember get in and get out!

Cut out all white food and ingredients from your diet, Salt,sugar,bread,rice,milk,etc. until you are well educated with nutrition. And remember your portions should never be bigger than your palm or fist, Otherwise known as portion distortion!

Bill Phillips is a Scientist/Bodybuilder who became a best selling writer and entrepreneur. He single handedly took on the bodybuilding world and exposed the frauds and makers of the supplements of some of the biggest names in the business who were falsely selling bogus products. I guess you should not mess with a guy who is a scientist.

Research him and then go for it, it is truly the real thing.

Good Luck!

Who’s building stronger biceps and triceps?

two of my friends workout alot and I’m wondering who’s building more strength?

1.190 pound friend is doing about 5 dips with a quick pace, while my 120 pound friend in doing 15 dips with a slow pace who’s building more tricep strength

2.the 190 pound friend is doing dumbell curls with 60 pounds, while the 120 pound friend is doing 18 chin ups who’s build more bicep strength

please give reasons why

Answer

Strength and power are two different things. Power comes from moving mass at high velocity. Strength on the other hand is just the ability exert force on physical object (i.e. lifting really heavy weights for your maximum benchpress)

Your friend who’s doing 5 quick pace is training for power.

Your other friend whos doing 15 dips at a slow pace is stimulating a different muscle fiber, which increases strength as opposed to power.

For the biceps. Your friend whos doing dumbell curls is building more strength, because he is isolating the muscle. While the chin up dude is using primarily his back muscles (biceps are secondary) to perform chin ups.

Well defined biecps/triceps???

i want well defined or cut arms!

i need tips coz im just a beginner in bodybuilding…im 17

im lifting 12lbs dumbel

is 12lb enough??

how many reps??

how many sets??

any pointers??

does heavier dumbel can help me get defined/cut arms? or is it for bulking them up? coz i dont want bulk arms

im doing 4sets, 14-12-10-8 reps…, is that good? need help

Answer

Start of with 3 sets of 10 reps first.

Use a dumbbell that you can comfortably do 10 reps without breaking form (going wobbly).

Do 2-3 routines on each muscle group to work it until you feel the burn.

Work out your biceps and triceps ONCE or twice a week as muscle builds when they have time to repair themselves.

Keep to a good clean diet to reduce Body Fat %.

Once you’ve done that for 3 months and you want more, go to www.bodybuilding.com for more routines

Does anyone know how to get muscle in the tricep, deltoid, biceps, and abs?

plz tell me i really wanna know

Answer

Tricep - Hold a dumbell behind your head, far away from it, now extend your arms and bring it back down.

Deltoids - With a dumbell in each hand, stand straight up with them at your sides. While you keep your arms straight, move them to your side so they line up with your shoulders. Bring it back down but not all the way.

Biceps - Pushups, Bench press and curls will do the trick.

Abdominals - CRUNCHES (no sit-ups), obliques (side situps) and reverse crunches (raising of the tailbone off of the floor) are the best ways in my opinion.

Whats the best way to get muscles in my back,pecs,triceps,biceps.,neck ,shoulders,?

i want to know the differnt types of exercises i could do to get bigger muscles in that areas.

i want to get a workout plan or someone to tell me how to do the exrcises(write down how to do the exrcises for me if u can people.,)i woul appreciate it alot

PS:am 16yrs old

Answer

I agree with Mr. Incognito. Check out bodybuilding.com, they have lists of all kinds of exercises to do and you can find out exactly which exercises target which muscles.

How to tone flabby underarms without building biceps?

Hi, i am a mother of my 8 month old baby, i put on 60Ibs during my pregnancy and lost 50Ibs so far, I wanna tone my flabby arms but i do not have the luxury to go work out or jog or do any other sports as I take care of her fully. I wonder if u guys have any good home exercise to tone flabby underarms without building biceps muscles as my biceps look develop with all the baby carrying.. thanks a ton!

Answer

First off, don’t worry about building big, bulky muscles, that won’t happen. Building muscle is a lot harder than most people think.

Toning is somewhat of a misnomer, muscles are already “toned”, it’s the bodyfat covering the muscle that has to be removed in order for you to see the muscle. The best results for burning bodyfat has been shown time and again to be a combination of proper diet, strength training and cardio.

Another big myth out there is the “low weight, high reps” for toning. Doing lots of reps with really low weight won’t do anything except maybe burn a few extra calories. In order to build any lean muscle you have to put a load on the muscle. Don’t worry about getting big muscles, that’s nearly impossible for women to do even after years of targeted training and diet - women just don’t have the testosterone levels necessary to build big muscles.

If you don’t have access to a gym there are a number of bodyweight and home exercises you can do. Strength training has to be progressive in order to be successful, meaning every time increasing strength and/or repetitions. Try to keep reps below 15. You can do pushups or modified pushups at varying angles, situps, pullups or assisted pullups (use a chair to prop your feet up on or have someone hold your feet - pullups are difficult to do), one legged squats, you can use soup cans, or better yet buy a set of dumbells and use those to do curls, tricep extensions, shoulder exercises, back and chest exercises. Again, you won’t get big muscles by doing these, muscle is a lot more dense than bodyfat and won’t look big, and that’ll be the only way to firm up the triceps (underarms) along with reducing the bodyfat.

For cardio, can you get your hands on one of those big-wheeled strollers? I see people out with their young kids all the time. If that can’t work, purchase some workout dvds and use those at home, that’s certainly better than nothing. Get a jump rope and use it sometimes (that’a great cardio workout).

Unfortunately, bodyfat cannot be spot reduced, it is burned over all the body uniformely.

Building Biceps without any nerve visible on my biceps?

Hey!

MY PROBLEM:

Anyone experienced please help me out I wanna know that how can I build my biceps and triceps so that my nerves/veins may not be visible on my biceps and fore arms except triceps nerve/cut that comes.

SELF-DESCRIPTION:

Age——–18

Height—–5′7 Foot Exactly

Weight—-60 Kg

Waist——31 Inches

Biceps—–11 Inches

Please professional or experienced help required on the questions below-

MY MAIN QUESTIONS ARE:

Q1.)How to do Biceps workout (name that workout or exercise)?

Q2.)How many sets and reps. per day/alternate days of the specified workout?

Q3.)What diet should I take?

Q4.)Which supplements will you suggest me? and when it should be take before or after workout?

Answer

Generally speaking the reason for your Vascularity and deep cuts has to do with body fat percentage. the less body fat you have the more visible veins and muscular definition. So it’s a little bit of give and take the leaner you get the more cut you get but also more vascular so you choose as for the questions.

Q1+Q2 If you want biceps you have to do the curls here’s a link for more..

http://www.bodybuilding.com/fun/biceps.h…

Q3 there are plenty of things that are both healthy and tasty remember to eat foods that you like or you will not stick to the plan. To succeed you must make it a routine and lifestyle not a diet…

for articles on nutrition here’s the link…

http://www.bodybuilding.com/fun/bbmainnu…

Q4 but do Remember supplements are jusupplementsnts you need to stick to whole foodas much as possible. As for suppliments i would recomend whey protien creatine and possily glutamine. personally I take pro complex gainer and no Xplode along with a healthy high calorie high protien diet and remember it takes time hard work and rest. Im 5′7 and when i started working out i only weighed 135 pound with 11 inch arms 4 years later im a lean 175 pounds with 15 inch arms and 7% bodyfat…

http://www.bodybuilding.com/store/bsn/xp…

http://www.bodybuilding.com/store/opt/ga…

Push ups- Building bicep?

I’m a twig and looking to build up some muscles, of course. I’ve got some weights, and I plan on doing them in addition to push ups.

Q: Am I foolish to think pushups will give me large bicep muscles?

Answer

yes. push ups build triceps and chest. biceps are pulling muscles, u need to do curls and chin ups and such

Whats the Best Bicep Workout? Building Mass?

whats the best workout to do, or even the best couple excerises (in order) that you can do with your biceps to build mass?

Answer

I agree with the first answer that you need to focus at least as much attention to the triceps in order to have big arms. Arms tend to train pretty easily because they are a smaller muscle group than your quads, chest, or back. In fact, you can overtrain your biceps because they get worked doing other movements, like rows. Here are some tips to help you build mass:

- Do your arm workout only twice a week; give the muscles time to recuperate and grow.

- With every bicep workout, match it with a tricep workout.

- Whenever possible while doing a bicep movement, like a dumbell curl, add a twist to the movement - literally. From a standing position holding your dumbells at your side, palms toward you, do a curl. As you near the top of the movement twist your forearm so your palms are facing up. This engages the small head of the bicep.

- Use good form; don’t cheat and swing the weight.

- Eat a lot of protein. Muscle is protein, and to build mass you need to consume protein.

Have fun, and good luck.

Recommend: Top 3 Exercises for Building Mass - Biceps, Shoulders, Pecs?

I am male, 5′10″, 175pounds. I look lean. Your recommendations on the top 3 exercises for building muscle mass for: Arms (biceps/triceps), Shoulders, and Chest (pecs).

Thanks

Answer

arms: bicep curls and tricep pull down

shoulders: military press

chest: bench press and flies

I do body building. i want increase my biceps more to more. so should i exercise of biceps everyday or not????

Answer

no cuz then ur overworking ur biceps and that messes ur biceps up

you should work ur biceps and then ur forearms 1ce or 2wice a week after a good protein shake

How can i get bigger biceps?

im barely 15 and 4′ 11″ i want to get muscles on my biceps and i can only do it at home what can i do pushups lifting dumbells etc. someone help me out

Answer

use a free weight or two gallons of millk or water or gallons filled with rocks and lift them up. Train when you are over 18 not too young.

see this for different ways to do bicep exercise:

http://exercise.about.com/cs/weightlifti…

Remember do not train only your bicep or your body will not be proportioned. Also train your chest, back, legs, abs, shoulders, pancreas, etc.

Best of Luck!

Which Is The Best Way To Build Biceps In 1Year.I Am Having Dumbells&I Am A Vegetarian.?

I Will Consume Diary Products.My Hand Bones Are Also Small.As I am 13&I Don’t Want To Go To Gym

Answer

One of the best ways to build any muscle is to eat meat. Meat is the only complete source of protein which is the best way to build muscle. You can lift weights all you want but you can not effectively build muscle if you are a vegetarian.

Building bigger biceps possible with just 5kg?

Slow pace, 12 reps to failure, 3x sets of each arm exercise (10 exercises) for a total work out time of 60 mins - 4 times a week.

No change in diet - currently 1500 Calories (Diet).

Dumbell weight: 5kg (11 pounds) for each dumbbell.

In 6 months, will I get bigger (visible) bicep muscles compared to doing….. no weight lifting at all?

I can’t go any higher weight as I have an illness that effects my muscle power (mitochondrial dysfunction) so 5kg to me is the max I’ll ever lift, unless my muscles get bigger!

Basically the lactate in my blood is already higher (low ATP/Glucose conversion in cells), before starting out on a gym session - so it feels like the end of the session, at the beginning. Hence the pathetic 5kg!

I think most healthy guys would be starting off maybe on 8kg to 10 Kg working up to 15kg to build biceps? No chance on that I’m afraid.

I’m kind of worried, 5kg is going to show nothing in 6 months of effort.

Many thanks fitness experts

Answer

To tell you the truth, if you don’t increase your weights periodically, I’m afraid it won’t have much effect..

You can look to have a fit body by running and other light exercise.. Do sit-ups too. So far as the biceps are concerned, go for push-ups and stick to your 5kg dumbbell on a regular basis… You’ll get good results

Bicep building / Strength — Bulk up Arms.?

I am more of a bench-press type person - I weigh 160, and bench a max of 230/240…but lately I rarely work out…i am getting back to the gym as soon as i pay off some debt and I will be going daily

probably biceps/triceps one day, then shoulders and back, then chest [will be my 3 day work out] …then legs and abs.

I can use hammer curl bar and curl about 60lbs 15-20times

Straight bar - 40lbs 10 times, 3 sets…

 And my one handed curls [20 lbs 10 on each arm] I have to ROCK for em…which means I really suck…

Is there supplements, protein ‘tips’ ….any kind of tips from serious people only to help me get my biceps / triceps/ stabilizers in better shape / bulk up [enough, not HUGE!], and def increase weight

Answer

Have you tried preacher curls? They’re another great routine. The bench allows you to isolate the muscles that make up your biceps and provide great range

Also, try some of these exercises in this article to vary your workout, especially the ones that focus on one handed curls, either standing or sitting

http://www.menshealth.com/cda/article.do…

As for supplements, the best thing for you is 100% whey protein isolate. You can find it in places such as GNC, Walmart/Sams Club, and other fitness places around or online. Mix 2-3 scoops of it with water/milk within 30mins of post workout for the best recovery

Hi. I just signed up with extreme fitness today and hired a personal trainer.?

So all i want to know is that i have been hearing alot of things that say Extreme Fitness is a scam, and people that live in toronto/pickering/whitby that know the place im asking you this.

Is it really a scam, because ive read things on the internet but its the internet so i didnt trust it but ive also heard people talk about how its just a huge scam and the employess their treat you like a nobody. So is it really a scam?

Answer

I would of asked this ? before you signed up… I think these thing ie gyms and trainers are all good things. If it was a scam how are they still in business???

my friends goes there and she likes it just fine… try it and find out for yourself!

How much does a good gym costs in Toronto? Such as Extreme Fitness or something like that?

I know I can call them but I don’t want to get the whole speech and all that stuff, I have a gym at work but it is small (and free) So I’m considering about joining a gym like Extreme Fitness, any insight on how much it would cost per month, plus any “hidden” or extra fees?

Answer

Just google it.

Best extreme diets out there,do they work?

Im wanting to go on a diet, and my friend recently did the cambridge diet and she lost a lot of weight doing it. But I was wondering if there were any other diets out there that are similar, and if so has anyone tried them? I want to lose weight fast so I can get the breast reduction I so desperatley need. I know exercise plays a big part and I understand that, so any tips would be great, but I need exercise that doesn’t hurt my boobs.

Thank you

xoxo

Answer

In the first place, you don’t want to lose weight quickly, that messes up your bodily functions and can become dangerous. All you have to do is eat less, some say that if you eat a little every three or fours hours is better than three full meals, especially anyone that is a diabetic. Watch your fat and calorie intake, stay away from high sugar levels, drink plenty of water and instead of a running exercise, make it a fast pace walk. Just remember this, if it tastes really good and sweet, it’s no good for you. Eat more baked chicken and fish, stay away from reg. Coke or Pepsi an especially Mountain Dew, eat vegetables and salads with light dressings or vinegar and oil. Snack at night on fruit and drink more water, or a cup of green tea or decaffeinated tea sweetened with a sugar substitute. Drink skim Milk and put it on a cereal like Special K. When I was doing this, I would diet and exercise Monday thru Saturday. Sunday I would eat normal, but still walked, then Monday, back o
n my diet food. A fast pace walk is all the exercise you need, and ride a stationary bike some. Once you lose your weight, you’ll need to do some sit ups and small weight lifting, and just some basic exercise to firm up where you lost the weight. Wish for you the very best luck young lady.

Whats the fastest way to get fit?

how cn i get fit im 13 yrs old and im not fat but not really muscular i was thinking i want my chest to get proved and my abs

Answer

Balanced diet and exercise.

Which is the best fitness dvd to buy?

im having to cancel my gym membership coz i cant afford it anymore

i want to stay fit so which fitness dvd should i buy?

i like dance workouts and things that are similar.

ive tried the davina dvd and just found her annoying.

Answer

The P90X its a 90 day challenge , ow its perfect , check it out i have one actually and my mom and i partake in it . It has two dvds but u must follow them in a certain order , from

1 dvd. intro tape , back and chest, plometrics ( to rasie your heart rate ) , shoulders and arms , yoga , legs and back , kenpo ( like kick boxing )

2. dvd Back and Biceps , Cardio X , X Stretch , Chest, Shoulders and Triceps .

Its a great challenge if you are willing to take it on and have that willpower and not lazy or get to tired. All you need to do though is make you also get your own mat , weights , plates, and stuff u will need in some of the workouts are a chair , water , mat etc .

But its not really with dance , and u dont have to follow the 90 day thing if u dont want , u can just do your own routine if u want

Gym in st thomas?

what is the most convinient option for gym membership for someone who lives works and plays in the west side of st thomas?

paradise fitness is gone

Answer

There’s a new gym called Extreme Fitness.

All about P90x and Tony Horton’s 10-minute Trainer!!!!!?

Is P90x worth the money or is it something that is to hard so you just throw it in the corner and forget about it? Also how long do the exercises last and how fast do you see results, are you on a strict diet or anything? Is it for people who need to lose about 20 pounds and get in shape like me?

I also saw tony horton’s 10 minute trainer (same guy) and was wondering if that worked the same, does it take longer to lose weight and see results, which one would be better?

Also I would like to lose the 20 pounds and get in shape in about 3 months. Thank you!

Answer

P90x is difficult, but exercising and weight lose is, period.

M - Chest & Back - you need a chinup bar, DB’s and/or tubing. You will be doing a ton of pushups and various pullups.

W - Should/Bis/Tris - again you need DB’s and/or tubing

F - Back and Legs - more pullups and DB’s

M/W/F you do ab video - 16 minutes.

All the weight workouts are under 1 hour

T - Plyometrics (jump training) 1 hour

Th - Yoga 1hr 30 minutes

Sat - kickbowing

Sun - rest or stretch

4 weeks and then you change it up.

There is a diet program and you will see results in 2 weeks if you put forth the effort.

It will cost about $130 without the chinup bar or other assoccories.

Good luck, I loved it!

I am having nasty chest pains and can’t breathe properly… and I am only 20! Please help!?

I am only 20 years old. I am having chest pains quite frequently and at night and also heart pains. I have veru shallow breathing and ifind it hard to breathe especially before I fall asleep. I am VERY fit- I exercise daily and combine running, kick boxing, cycling and weight training. In morning I have a phlem build up from my chest in which I spit out lots of thick phlem off my chest and occasionally have a small bit of blood.Last year my friend woke me as I had chest pains and couldn’t breathe well and while asleep she heard my breathing stop. When I woke I couldn’t move I was in so much chest pain and was sat on floor with head between my kness before ambulance arrived. They said it was nothing and I thought they were useless as it clearly IS something. Even my kick boxing partner noticed I ‘don’t breathe’ while exercising’ its not that I dont more so that I breathe so so shallow. Please help!

Answer

They said it was nothing? WTF kind of people are working there?! You need to go to your doctor or to the ER. Demand that they find out what is really wrong with you.

How do I get abs and get rid of love handles/obliques? What workouts are best?

I know I have to lower body fat. I eat 5-6 small meals a day. I do 3 days of strength training and 3 days of 20 min cardio workouts. I also do ab workouts on the 3 days of strength training and 8 minute abs (youtube) on my cardio days. What can I do to eliminate my obliques/love handles and reveal my abs? Any info would help. I’ve went from 211 to 197 in the past 8 weeks.

Answer

Keep at it and vary your workouts.

Variety of exercise is the key I have found. For example..an exercise called Mountain Climbers.

Mountain climbers are done by starting in a pushup position

and then shuffling your feet in and out so that your knees are

moving in under your chest and then back out to starting

position. It sort of resembles climbing a mountain but flat on

the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in

addition to the leg movements. This really makes it a full

body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before

starting the next exercise. Rest about 1-2 minutes after

completing each “tri-set” before repeating.

This will give you one of the best ab workouts you’ve ever had

without even doing any direct ab exercises. You’ll see what I

mean after you try it!

Once you get away from the myth that a 1000 crunches and 500 situps a day is all you need to do for great abs, then amazing results can be seen.

There is a completely free 65 page ebook about exercise, nutrition, abs and stomaches in particular at http://www.projext.co.uk that you can download (no catch!) and it is excellent.

It helped me greatly.

24/7 gym membership price?

what is the normal 1-month cost for a membership….and can you buy them just one month at a time?

Answer

Mines $50 per month at my local Gold’s Gym, a little steeper then the others but worth it. I use to attend planet fitness and it was super cheap ($10 a month) but the place was so packed i had to wait to use machines and what not. So where ever you decide to go definitely look into it. Good Luck!