Q&A for: 10-Aug-05
333. Q:
how much does lance armstrong weigh and what is his height
A:
CBS Sportsline has him listed as 5-10 170lbs. Which means by the way, if you go by the BMI measure,that Lance is borderline overweight :) This should give you an idea why BMI is a poor indicator of being overweight or underweight when compared to measuring body fat percentage.
334. Q:
Hey Mike, I started going to the gym about 3 months ago, but due to my work I now started going from 4:30am to 6:00. What should I eat before training in order to have energy to work out? After training I take a 53g protein shake and breakfast. I just bought creatine monohydrate. At what time should I take the creatine?
A:
That's a tough schedule! Ideally you would want to have a nice big breakfast with lots of complex carbs and protein about one hour before the gym. I'm guessing that won't be an option for you, so the next best thing is to have whey protein shake and some fruits before the gym -- both of these digest quickly and you should be able to hit the gym in under 30 minutes and not feel full. You may also want to have some coffee to wake you up (don't do it if you have high blood pressure though).
I recommend taking creatine 15 minutes before a large meal -- that way the insulin response to all the carbs in the meal will carry creatine to your muscles. So either before breakfast if you have time or before any other large meal you have.
335. Q:
I did a lot of cardio the 3 previous months and with a proper diet i managed to lose around 10 kgs in the period of time.I got lean and all people near me recognise it.However,some fat still remains in my stomach and this annoys me.I joined a gym some day ago and people there told me that i need weight training in order to lose this last bit of fat and cant lose it by doing more cardio(i didnt do cardio before)Also,they told me that i need to bulk up a little cause in this way i would build some muscles and with these i could burn fat in my belly much easier and faster.Is the weight training the only way to lose the last bit of belly?Should i do more cardio?Plz help.
A:
The advice you got was correct. Weight training is the best fat-burner, especially if you're fairly lean alredy. And bulking up with some new muscle before tackling that last bit of fat is also a very good advice. In either case, you should find a lot of useful info in the Articles section. Specifically read the Nutrition and the Weighttraining articles. Good luck!
336. Q:
how do you shape your butt, and make it small?
A:
The only thing you can do is lose fat overall which will also lose the fat that's on your butt making it smaller. Read this to learn how.
337. Q:
how do you make your butt small?
A:
The only thing you can do is lose fat overall which will also lose the fat that's on your butt making it smaller. Read this to learn how.
338. Q:
What exactly do gainers do such as cyto-gainer ( http://www.a1nutritionproducts.com/buy/cytosport/cytogainer ) i know they pack on the pounds, but pounds in muscle or just pounds in fat?
A:
Read my Protein Supp article -- it covers weight gainers as well. They are not the best way to pack on muscle. If you read their ingredient list, you'll see 'maltodextrins' in there with a bunch of other long words around it :) What they're trying to do is mask the fact that the carbs are basically maltodextrose which your body treat largely the same as sugar. These will lead to fat gains. Any time you see 'maltodextrowhatever' in an ingredient list, you can be sure that it's basically sugar in disguise. So unless you just absolutely have no time to eat real foods or you don't care about extra fat gains, you should follow good bulking diets like this or this to gain the most muscle with the least extra fat. Read my Nutrition article too if you haven't already.
339. Q:
if working out for an hour, how much calories will be burned?
A:
Sorry, there's no way of answering that exactly. An hour of intense cardio or intense weight lifting can burn 500 calories or more. But the main calorie-burning benefits of weightlifting (which cardio does not provide almost at all) is the calorie-burning AFTER the workout as your muscles repair the damage done by lifting heavy weights. Those calories will vary a lot, depending on muscles worked, intensity, diet, age, etc. but on the whole can easily exceed the calories actually burnt in the gym.
340. Q:
I have had a partial gastrectomy. used to weigh 67kg, now only weighs 48kg - with NO buttocks. I've tried a few simple excercises, because I am not too strong yet. What kind of excercises will get rid of this sagging bottom? Thanks for your input
A:
You really should be working closely with a doctor and/or a physical therapist to put together an exercise program that's appropriate for your present condition if you're still recovering from the operation. On the whole your goal for now should be just getting your strength back. Once you've recovered as much as you're going to recover, you would probably want to start eating a little more and pick up exercise intensity (lift heavier weights that you can literally only lift 6-12 times before needed a rest). To start filling out your butt (in addition to eating more, of course) you will want to focus on big lower body exercises like the squat and the lunge. You can find both of those described in my essential exercises page. You can choose from any of my other programs and simply add a few sets of these lower body exercises while dropping the same number of sets of some upper body exercises. This, combined with eating more, will add some fat and some muscle to your buttocks filling them out.
But again, do NOT jump to intense exercise programs like that without consulting your doctor and start any exercise program gradually and learn good form before trying heavy weights. Best of luck to you in your recovery!
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